HERE’S AN IDEAL DAY OF EATING FOR ENERGY

Breakfast

1 egg scrambled with 2-3 egg whites, chopped tomatoes, spinach, 1 Tbsp reduced-fat cheese and 1 slice wholegrain toast. Energy star: Spinach is full of iron, which helps shuttle oxygen through the body.

Lunch

Turkey on wholegrain bread with lettuce, tomato, 1 Tbsp hummus, carrot, celery and red capsicum. Energy star: One red capsicum has twice as much vitamin C as an orange, which keeps your immune system strong and energy up.

Dinner

Salmon with avocado, salsa, baked sweet potato and green beans. Energy star: Avocados are high in nutrients, including soluble and insoluble fibre.

Cola

Less caffeine than coffee, so you might not feel so jumpy.

Empty kilojoules! The average can has 10 tsp sugar. Diet coke is sugar-free, but artificial sweeteners may trigger your sweet tooth.

Coffee

Perks you up in 10-20 minutes and has antioxidants that fight free radicals.

More than 100mg of caffeine might make you feel weird.

Green tea

Contains powerful antioxidants and theanine, an amino acid that induces a sense of alert mental calm.

As green tea contains caffeine, although much less than coffee, it can increase feelings of anxiety and disturb sleep if consumed late in the day.

Energy drinks

Might enhance athletic performance or fuel a workout.

Heaps of sugar (some have 20 tsp) and high caffeine levels make them potentially unhealthy, especially if they also contain stimulants such as ginseng and guarana.

Water

Ice-cold water perks you up and helps deliver oxygen to muscles and organs.

None!