Q I feel tired most of the time. Any ideas on how to boost my energy levels?

A‘Foods, particularly those that are nutrientdense, supply the vitamins, minerals, antioxidants and enzymes to rev us up – even at a cellular and biochemical level,’ says nutritional physiologist Rick Hay.

WHAT TO EAT

BEETROOT (AND BEETROOT JUICE) Rich in nitrates, which help with blood flow, and noted for its stamina-boosting properties.

DARK BERRIES The fibre releases energy steadily, while the fructose gives us a natural boost.

NUTS AND SEEDS Protein powerhouses that contain carbs and omega 3s. They’re also rich in B vitamins to big up energy. YOGURT & COCONUT YOGURT Natural yogurt has good levels of protein and contains amino acids, while coconut yogurt has medium-chain triglycerides that help with energy.

WHAT TO AVOID

CAKES AND PASTRIES You’ll get the sugar energy crash and burn!

CAFFEINATED ENERGY DRINKS, SUGARY

CEREALS, DRINKING YOGURTS You’ll get a brief rush, then crash, then crave more!

WHITE BREAD, RICE, PASTA High on the glycaemic index, they can also cause a crash. DEEP-FRIED FOODS Hard to digest and could leave you feeling sluggish.

ALCOHOL Booze drains your energy away! Rick Hay is nutritional director at Healthista (healthista.com).