10 WAYS TO SUPERCHARGE YOUR DIET

What to eat – and what to add – to give your body the fuel it needs

Little tweaks, big energy boost

1 Prep with prebiotics Prebiotics are non-digestible fibres that nourish your good gut bacteria. Nutritional therapist Jackie Lynch recommends foods packed with insoluble and soluble fibre. ‘Garlic, onions and leeks are fermented by bacteria in the colon and contribute to gut health.’ Or add Healthspan Easyfibre Inulin to shakes, smoothies and cereals. 2 ADAPT AND THRIVE When you’re stressed, it can be tough on your brain, nerves, immune system and hormones. That’s why stress-busting adaptogens are still big news. As Jackie Lynch, author of Va Va Voom: The 10-Day Energy Diet, explains: ‘They identify and rebalance a range of different issues as required, helping your body become more resilient. Siberian ginseng and rhodiola are both adaptogenic herbs, which can act as a buffer to stress.’ 3 Rethink protein Protein isn’t just found in meat and eggs. So don’t worry if you’re cutting back on animal products, because plant-based protein can fill the nutritional gap. Introduce beans, chickpeas, legumes, nuts, seeds and grains, such as quinoa, to a meal or snack to add instant protein. 4 DOWN A GREEN SMOOTHIE Restore energy levels with this nutrient-packed smoothie. Spinach contains vitamin C, iron, folate and omega 3s and, with kiwi fruit and banana, is virtually tasteless. Plus, flaxseeds are rich in omega 3s, which reduce inflammation.

Try this recipe:

250ml (9fl oz) almond milk or coconut water

2.5 cm (1in) piece fresh ginger, peeled

2 handfuls of spinach 1 kiwi fruit

1 banana

1tbsp ground flaxseed A handful of ice

Blitz all the ingredients in a blender or food processor until smooth. Pour into a glass and serve immediately. Find more fuel-up recipes in

The Runner’s Cookbook by Anita Bean (Bloomsbury).

5 Grab a handful of nuts Research shows people who eat at least 20g of nuts daily lower their chances of getting heart disease by 30%, cancer by 15% and type 2 diabetes by 40%. All nuts are protective against heart disease thanks to their high content of fibre, magnesium and unsaturated fats, says nutritionist Anita Bean. Scatter pistachios on your porridge, add a handful of cashews to a stir-fry or mix a few chopped walnuts with plain yogurt.

6 SAY CHEERS FOR CHIA Chia seeds are a great option for getting your daily quota of omega-3 fatty acids. These are needed for healthy cell membranes – the stronger the barrier, the better the cells can hold moisture – which means smoother, younger-looking skin. Other plant sources include walnuts, pumpkin seeds and flax seeds. Mix with yogurt, add to porridge or blend into smoothies.

7 Go natural and organic Did you know that organic, grass-fed meat contains less saturated fat, higher levels of healthy omega-3 fats (between two to five times more than grain-fed meat), and is richer in vitamin E, vitamin A, iron and zinc? Oh, and go for natural, unprocessed meat – think steak, not sausages!

8 Drink ginger tea Swapping your morning cuppa for a cup of ginger tea could have surprising benefits. It can help relieve period pain as well as morning sickness when you’re pregnant. One study suggests drinking an infusion of fresh ginger in hot water helps burn more calories, as well as quash cravings for fattening foods later in the day.

9 USE VITAMIN C Add some orange slices to spinach or watercress salads. Why? ‘You’ll absorb more energy-boosting iron from the leafy veg. The high vitamin C content in oranges helps convert plant iron into a form that’s easier for your body to absorb,’ says Bean.

10 Pick purple Move along kale, it’s time to recognise the powerhouse properties of purple fruit and veg. Blackcurrants, blueberries, plums, blackberries, red cabbage and purple carrots are packed with anthocyanins – pigments that give them their rich colour. Studies show that anthocyanins increase helpful HDL cholesterol, boost mental function and stave off high blood pressure. That’s because anthocyanins release anti-inflammatory compounds that boost blood flow. Aim for three or more servings a week.