How to eat to feel more energetic: Healthy Diet Plan January 2018

    Keen to beat tiredness and feel more energised throughout the day? Discover how BBC Good Food's Healthy Diet Plans can help boost your energy levels.

    The BBC Good Food Healthy Diet Plan logo

    If you find yourself reaching for a super-strength coffee to get you through the afternoon slump, you're not alone. Low-level fatigue that lasts all day is so common in our society that many doctors use an acronym to describe the symptom – TATT ('Tired All The Time'). While it's always worth visiting your GP to rule out any medical conditions, paying close attention to your diet and lifestyle can really help you feel more alert and energetic throughout the day.

    Our Healthy Diet Plans are designed to help maintain energy levels, as they're packed with healthy fats, lean protein and slow-release carbs. Sign up today to receive free online access to the plan.

    We asked nutritional therapist Kerry Torrens for her three top tips to boost your energy throughout the day, plus how the recipes from our latest Healthy Diet Plan can help you achieve your goal.

    Three tips for boosting energy levels

    1. Eat slow-release carbs

    A bowl of brown rice tabbouleh salad topped with hard boiled eggs

    Choose slow-release carbs such as oats as well as wholegrain versions of bread, rice and pasta – these supply a steady supply of fuel for the body so you don’t end up running on ‘empty’. In our Healthy Diet Plan, we've focused on slow-release carbs such as in our brown rice salad for lunch (pictured above) and many of the breakfasts, which include a healthy chocolate porridge (yes, you read that right) and a delicious nutty muesli. Sign up to get all the recipes.

    2. Balance your macros

    A healthy dinner of lean fillet steak, goulash sauce and sweet potato chips

    'Macros' or 'macronutrients' refers to carbs, protein and fat. Even if you choose slow-release carbs (such as wholegrain varieties) eating too much of them can make you feel lethargic. All the recipes in our Healthy Diet Plan are designed to provide a good balance between complex carbs and healthy fats (such as those in nuts and avocado) and lean protein (such as beans, fish and fillet steak – pictured above).

    3. Get enough quality sleep

    A woman sleeping in bed and switching off her alarm clock

    This one may be obvious, but it's easy to forget about! Don’t attempt to burn the candle at both ends – adequate rest is crucial for supporting energy levels. Try our top tips for a good night's sleep.

    Enjoyed this? Get more health tips...

    Sign up for our free Healthy Diet Plan for January 2018
    How to eat for more energy
    What does low-GI mean?
    All our free Healthy Diet Plans


    All health content from BBC Good Food 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 health care professional. Any healthy diet plan featured by BBC Good Food is provided as a suggestion of a general balanced diet and should not be relied upon to meet specific dietary requirements. If you have any concerns about your general health, you should contact your local health care provider.

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