Food doesn’t just fuel your body, you need certain nutrients to stay mentally focused and alert too. So if you’ve been feeling sleepy lately, taking naps or downing cups of coffee just to stay awake, it might not be the weather or the lack of sleep that is the problem. Instead, take a look at your eating habits and eat for energy.


Avocado is an energy bomb, we need carbs, fat and protein for sustained energy. It may be loaded with calories but it’s high healthy fat content, including omega 3 and omega 6 fatty acids, fights bad cholesterol, increases blood flow to the brain and helps the body absorb other nutrients. As well as this, avocado provides more protein than most fruits.


Apples are rich in fructose, the predominant sugar found in fruit. Since fructose is the body’s preferred source of energy, although eating an apple in the morning might not give you that caffeine kick you’re used to getting from a cup of coffee, but it will provide a steady supply of energy to your brain and body for longer, as well as curb any hunger cravings you might experience later on. so they make an ideal mid morning snack. What could make them that little bit more effective than your usual flat white is that these guys provide your body with calories – the main source of energy that powers your body and brain.


An old favourite of BodyPlanners they are the fruit that just keep on giving. As if we didn’t need another reason to eat more blueberries, they taste great, but they’re also very energising and can boost your brain power! Blueberries are a good source of manganese, found in minerals in combination with iron, which plays an important role in assisting metabolic activities in the body – such as converting carbohydrates and fats into energy. Studies on both rats and elderly people show indications that blueberries can also prevent cognitive decline and memory loss. So remember to eat your blueberries or you might forget to buy them!

Macadamia nuts

Nuts and seeds are some of the best snacks to fight hunger and beat fatigue and fight hunger. At 160 to 200 calories per small handful you just need to be careful, macadamia nuts are a super concentrated source of energy, containing all major macronutrients such as protein, carbohydrates, good fats etc. All you need is a handful to feel the energising effects, don’t over do it.


Okay, kale is not to everyones taste but it’s one of the richest nutrient sources you can eat, rammed with the essential vitamins and minerals that your brain depends on. Kale is a source of plant-based iron, a nutrient required – especially vegetarians and vegans – to carry oxygen to our tissues and cells. Low levels of iron in the body can lead to exhaustion and feeling of tiredness. Kale is great when it is crisped in the oven but there are other ways of getting your fix, it could be in the form of a breakfast smoothie combined with other energy foods we have mentioned like blueberries and apples. Try it you just might give yourself that early morning energy boost you have been looking for. Without the need for a double espresso!