Foods for energy

If you find you're lacking in energy, you might be able to perk yourself up by making a few adjustments to your diet. Eating the right foods can help you feel less tired in the daytime, and sleep better at night too.

Mytime Active's top tips to eat for energy:

1. Aim for five a day. Try to eat at least five different types of fruit and vegetables - fresh or frozen, dried or tinned - every day.
2. Stay hydrated. It's important to drink plenty of fluids, especially if you're exercising or otherwise exerting yourself. Aim for six to eight glasses every day, preferably of water or sugarfree drinks.
3. Get your protein. Your body needs protein to grow and repair itself, and it's important to get enough if you're taking a lot of exercise. Meat, fish, eggs, soya, nuts and pulses are all good sources of protein.
4. Cut down on sugars. Sugar provides a quick burst of energy, but this soon wears off and can leave you feeling low on energy. Get your sugar from natural sources, such as fruit, and avoid foods with lots of added sugar.
5. Stock up on starch. Carbohydrates, such as potatoes, rice, pasta and bread, release energy slowly throughout the day. Wholegrain or wholemeal carbs, like brown rice, are especially good for slow release energy, a good source of fibre, too.

Sticking to regular mealtimes keeps your energy levels stable throughout the day. Eat a healthy snack between meals, or after exercising, if you need to top up.