Food has a huge effect on our energy levels. Eating the wrong foods or poor timing of meals can leave us feeling sluggish, which reduces our productivity. When we get into this energy-deprived state, our body often craves ‘quick fix’ foods. This again can lead to poor food choices and exacerbates the problem as we can get a quick release of energy and subsequent crash.



To avoid tiredness, we should aim to consume a healthy, balanced diet of wholesome, natural foods. Consuming plenty of fruits and vegetables; starchy foods such as potatoes, rice, pasta, bread; milk and dairy products; and healthy proteins such as chicken, fish, lean red meat, eggs and beans can all help to feel sustain energy levels. Other tips include the following:




  • Always eat breakfast - this provides us with energy to start the day. Try healthy options such as porridge or eggs and whole grain toast with nuts, seeds, natural yoghurt or fruit.

  • Avoid sugary foods - these will not satisfy hunger for long and will lead to more unnecessary snacking and energy spikes.

  • Eat regularly - eating at regular intervals will ensure hunger is kept at bay and energy levels stay at an appropriate level.

  • Get your 5 a day - eating fruit and vegetables provides us with essential vitamins and minerals to keep our body functioning optimally.

  • Consume adequate iron - red meats, green vegetables and iron fortified foods such as cereals are all great sources of iron which can prevent fatigue.

We all need to perform at our best; at work, at home and during leisure activities. A bit of planning goes a long way; and with the right foods at the right time we can help to ensure that we feel full of energy and ready for the day ahead.


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