6 top healthy choices to improve your ‘get up and go’


Do you feel tired all the time? There can be many reasons for feeling tired, with the most obvious being lack of sleep! But what you eat and drink can also be important. The ‘right’ choices will provide slow-releasing energy, as well as all the necessary nutrients to help your body convert that food to energy. Nutritionist, Cassandra Barns reveals 6 healthy choices you can make to improve your ‘get up and go’!


Whole grain oats If you start the day with a sugary breakfast cereal, toast or croissant, your energy is probably taking a nosedive by about 11am. Try swapping them for whole grain oats: as an unprocessed whole grain, they’re higher in fibre and break down more slowly, providing sustained energy. They’re also a natural source of energy-producing vitamins and minerals such as magnesium, vitamins B1 and B6. Go for Nairn’s Scottish Porridge Oats – as well as porridge, they can be used to make ‘overnight oats’, or to make your own healthy muesli by adding chopped nuts or seeds and a sprinkle of dried fruit.


High-protein pasta


Like sugary breakfast cereals, the average bowl of pasta won’t keep your energy up for very long. As most pastas are made with refined white flour, they’re quickly broken down in the gut and absorbed, giving you a blood sugar high followed by a slump. Instead, try a high-protein pasta such as Clearspring’s Green Pea and Quinoa Pasta. It contains almost twice the amount of protein of a standard pasta, and more than twice the amount of fibre. This means that breaks down and releases energy more slowly, as well as filling you up for longer – a bonus if you’re watching your weight!


Mackerel One reason for low energy can be a deficiency in a specific nutrient (or nutrients). A common example is vitamin B12, which works with iron to help build healthy red blood cells that carry oxygen around your body. Mackerel is one of our best natural sources of B12, and also provides other B


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