Eating the right foods at the right time can really make a difference to your energy levels through the day. Try to get a balance of healthy wholegrains, vegetables and protein in each meal and keep sugary treats and drinks for occasional treats.

Here are some easy swaps you can make to feel more energised.

Refined grains (white flour, white bread, white pasta & rice) TO wholegrains (whole grain bread, whole wheat pasta and brown rice) When whole grains are digested, energy is released slowly into the body and you’ll feel more sustained. Refined grains release energy quickly into the body, and that can lead to feeling lethargic shortly after.

Breakfast: Sugary highly processed breakfast cereal TO oat-based breakfast - Overnight oats are a great way to prep the night before for a healthy start to your day, or add fruit such as mixed berries to Greek yogurt and sprinkle with chia seeds, a tablespoon of low sugar granola plus a mixture of seeds of your choice.
Try our Overnight Oats recipe here

Lunch: White bread sandwich TO soup or salad with wholemeal roll - this will ensure you don't get the mid-afternoon slump plus adding more vegetables & salad throughout the day will encourage a wide spectrum of beneficial bacteria in your gut, which will help you absorb the nutrients in the foods you eat.
Try our Green Vegetable Soup recipe here

Dinner:  Fish & Chips TO Salmon & Sweet potato and vegetable try bake - Vitamin B-rich salmon for a seriously delicious addition to your menu of energy-boosting foods. This hearty fish contains plenty of omega-3 fatty acids DHA to support your brain health and DHA & EPA to support your heart health.
Try our Salmon Tray bake recipe here