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5 Energy Boosting Nutrition Tips

It can be quite difficult to maintain our energy levels throughout the day, and we need a helping hand from certain foods that can help our mind and body function normally
Abbie Faulkner May 29, 2019
It can be quite difficult to maintain our energy levels throughout the day, and we need a helping hand from certain foods that can help our mind and body function normally.

We have many nutritional needs that should be met on a daily basis, and although it’s different for each person, it’s still as important.
Many of us with productive and busy lifestyles tend to have poor eating habits, but with a change in diet, you can become more energised and feel better about yourself.

Here are our top 5 tips for a well balanced, energised nutritional diet. And if you need more tips, here are some non nutritional tips to kickstart your energy levels.

The Omega 3s

It’s shown in studies that omega 3 fats have the ability to improve mood and cognitive functions such as memory and thinking, and these are related to our energy and focus levels.

A range of seafood is good for your health, but salmon is a common and quite popular way to give your body the omega 3 fatty acids.

What you should eat

This type of fish is also full of protein which is important when it comes to slow burning energy. 
  • Fish
  • Flax oil
  • Walnuts
  • Leafy greens
  • Flax seeds

Stay Hydrated

Sometimes we can mistake our bodies for being hungry when in fact we need to hydrate. This is a regular thing that people can experience, so staying hydrated is an effective way to sustaining your energy levels and functioning properly.

What you should drink

It’s well known that we should drink around 2 litres of water every day, this is essentially 6-8 glasses, so it doesn’t hurt to carry around a reusable bottle.
  • Water
  • Low fat milk
  • Sugar free drinks

Power Foods

There is a great selection of power foods that many people keep with them on the go to make sure their energy levels don’t dip.

They are extremely effective in kick starting the body up again. Here are some of the best power foods you should eat when you’re on the go.

Power foods you should eat

  • Almonds & walnuts
  • Eggs
  • Dark chocolate
  • Avocado
  • Watercress
  • Dates
  • Blackberries

Starchy Carbs

These can help sustain energy. Carbohydrates are needed as part of a balanced, healthy diet. They are effective in being a good source of energy and carrying a range of nutrients that the body needs. This includes pasta, cereals, bread, potatoes and rice.

Carbohydrates also fuel exercise, there are 2 types of carbs, simple and complex.
Simple carbs are converted almost instantly, providing a quick source of energy. Complex carbs fuel muscle contractions, so once these are digested, they are broken down into smaller sugars to be used as energy.

Ultimately, they supply much needed energy to the brain, so if you experience tired or low, carbs are the way to go.

Good carbs to eat

  • Nuts (almonds, walnuts, hazelnuts)
  • Seeds
  • Whole grains
  • Vegetables
  • Whole fruits


Antioxidants are essentially compounds produced in the body and also found in a variety of foods.

They are known as body scavengers as they help defend your cells from damage which can be caused by molecules known as free radicals.
Eating a diet which contains a healthy amount of antioxidants increases your blood antioxidant levels which fights and reduces stress, as well as a number of diseases.
  • Dark chocolate
  • Pecans
  • Blueberries
  • Strawberries
  • Raspberries
  • Kale
  • Beans
It’s important to look after your body and provide it with a healthy balanced diet in order for it to function properly and at it’s best. If you’re eating junk food and feeling low energy in yourself, it’s the diet that needs to change.

Start by making small changes at a time with food, and you’ll be on your way to a more healthy, energised lifestyle.