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How to eat to feel more energetic: Healthy Diet Plan

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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.

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. If you haven't already, sign up today for free online access.

Nutritionist Kerry Torrens shares 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.

Looking to make the most of your plan? Join nutritionist Kerry Torrens on January 11th and 25th for a two-part series explaining everything you need to know about making the plans work for you - register now.

Three tips for boosting energy levels

1. Eat slow-release carbs

seeded hummus on soda bread

Choose slow-release carbs such as oats, as well as wholegrain versions of bread, rice and pasta – these supply a steady source 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 in wholegrain rice dishes and some of the breakfasts, such as this wholemeal seeded bread with hummus. Sign up to get all the recipes.

2. Balance your macros

tempeh traybake

‘Macros’ or ‘macronutrients’ refer 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, seeds and avocado – as well as lean protein, such as beans, lean cuts of meat and fish.

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

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This article was updated on 16th December 2022.


All health content on 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. 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 healthcare provider. See our terms and conditions for more information.

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