Everyday nutrition tips from Jane Wake

Personal trainer to the stars, fitness professional and busy mum of two - Jane Wake divulges her daily nutrition and fitness tips for feeling great and performing at your best.

Blueberry and strawberry porridgeHow do you start the day?

Always breakfast first - I find it really hard to function without it. I am then usually exercising with clients by 8.30am. If I am working on the Lorraine show in the morning I sometimes don't get breakfast until I am at the studios, which throws me totally.



Pecan nuts and orange juice

Which snacks do you keep with you when on the go to give you an energy boost?

I am a nuts person. Ideally I'll eat them with an apple or a banana but I find fruit gets chucked around my bag. Nuts are a perfect standby.


How do you make sure you eat enough (but not too much) to balance energy expenditure?

Eating a good breakfast with plenty of protein as well as carbohydrates means I then don't need to eat again until lunch - even if breakfast is very, very early. My days are always jam packed so it's sometimes hard for me to get a good lunch if I am out and about, which is why a proper breakfast and a pocketful of healthy snacks is so important to me.


Salmon Are there any particular foods you eat when you want to run faster/sleep better/perform at your best?

To feel my best I'd eat foods rich in antioxidants, vitamin C, iron, zinc and omega 3 and 6, because to run your best and sleep your best you need to feel healthy from the inside. Foods rich in these nutrients boost your health. I'm a 10 fruit and veg a day girl and I am not into swallowing vitamin pills as I am not convinced of their value to me - simply because I love food so much!


Which foods do you love?Panfried steak with parsnip salad

Salad with greens, fruits, grains, fish, nuts, legumes, seeds, herbs and peppers (I love a bit of chilli) - hot or cold (not altogether of course.) I also love the occasional steak - it really is the best source of iron and my special treat.



Which foods do you avoid/ eat in moderation?

I tend to be affected by blood sugar levels quite easily and when you are on the hop, its easy to grab something sugary to keep you going. It is however the worst thing for my body. If I eat something sweet before exercise such as a biscuitwithout having had a meal, halfway through the session I am running out of energy. I also keep to just one cup of coffee a day.


Hot and sour chilli jam with vegetables

What are your top tips for eating well as a fitness professional and mother to two small children?

Always sit down and eat breakfast, and eat it with your children. It's the one thing I try to find time for as by doing so you are instilling good habits in them as well as yourself. I also always look at my plate and aim to have it half full of veg and fruit, a quarter full of protein and a quarter full of carbs - that way I know I'm getting all the nutrients I need.

Try to also think positively about what you are eating. If you are eating for a negative reason start questioning why. Our relationship with our food is so important; everything you put in your mouth should be worthy of its place there.

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Jane is the founder of Body A-Wake and Baby A-Wake fitness consultancy. Find out more at janewake.co.uk

This page was last reviewed on 24 January 2019 by Nutritionist (MBANT) Kerry Torrens.

Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Comments, questions and tips

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11th Oct, 2015
Some great tips Jane! I'm a nutritionist and I recommend a lot of these tips to my clients. www.kellymartin.com.au
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