foods that will give you a lift

Even the perkiest among us can feel jaded. LoveFOOD nutritionist Angela Dowden suggests these foods to boost energy.

Flagging-preventing foods

The keto diet is good for fast weight loss, but not getting enough carbohydrates can sap your energy. A diet rich in fruits, vegetables, fish, lean meats, whole grains, nuts, seeds, and olive oil is best for health and energy

Pass on the keto diet

Carbohydrates affect blood glucose levels and how energised you feel. High-GI foods provide a quick energy boost, while low-GI foods provide longer-lasting energy. Lower GI carbs, like beans, chickpeas, lentils, oats, and wholegrain bread, boost physical and mental energy.

Not just any old carb

Oats are a low GI carb that release sugars slowly, unlike white bread and cereals. Morning energy improves. Soya is the best alternative to cows' milk because it has a similar amount of satiating protein – most milk alternatives don't.

Breakfast fuel

One-third of your plate should be fruit and vegetables. Dietitian Helen Bond says fruits and veggies boost vitality. They boost energy by providing vitamins, minerals, and phytochemicals that promote health and by crowding out less nutritious foods that may cause lethargy and fatigue."

Fruits and vegetables galore!

Vitamin C has multiple anti-fatigue benefits. It improves the uptake of anaemia-protective iron from your diet, is involved in normal energy-releasing metabolism, and keeps the immune system healthy, so you're less likely to get seasonal sniffles. Half a red or green pepper provides your daily 80mg.

Vitamin C-rich ones

Protein-rich tuna (or you could go for chicken, prawns or Quorn). Dietitian Helen Bond recommends eating protein at lunch to reduce afternoon fatigue. Protein-rich foods contain B vitamins, iron, and zinc, which help us process food's energy."

Lunchtime tuna

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