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the neurotransmission in your<br />
brain, keeping you going for longer<br />
than just carbs!” Unfortunately,<br />
Creme Eggs don’t count!<br />
4. Peanut butter<br />
Peanut butter on toast is a<br />
satisfying snack – and it turns out<br />
it’s pretty good for you, too. Why?<br />
Well, first up peanuts (and all nuts)<br />
are a great all-rounder. They’re a<br />
good non-meat form of protein, a<br />
source of healthy fats, and a great<br />
source of zinc and magnesium.<br />
However, lots of brands do add<br />
things like sugar and salt, which<br />
aren’t great for your overall<br />
wellbeing. Make your own, or look<br />
out for natural varieties that are<br />
100% nuts. It can also be worth<br />
switching it up and trying different<br />
varieties of nut butter; almond<br />
butter is a great source of calcium,<br />
and cashew butter is a good source<br />
of iron.<br />
5. Potatoes<br />
We’re not saying tucking into a<br />
chip butty will give you all the<br />
energy you need but, actually,<br />
potatoes are more nutritionally<br />
balanced than you might<br />
think. Potatoes are a source<br />
of carbohydrates, and contain<br />
protein, iron, calcium, and even<br />
vitamin C. In fact, one study found<br />
that potatoes were as effective<br />
as fancy energy gels for helping<br />
cyclists keep up vigorous exercise.<br />
Sweet potatoes provide similar<br />
amounts of calories, protein, and<br />
fat as the regular kind, but are<br />
higher in fibre and nutrients such<br />
as vitamin C. Combine potatoes<br />
with a source of protein (such as<br />
fish or lean meat) and add in some<br />
vegetables (for a fibre boost) to<br />
make a perfectly balanced lunch.<br />
6. Blueberries<br />
A bowl of any fresh fruit is a<br />
great snack idea, but blueberries<br />
are Jodie Brandman’s top pick.<br />
“Blueberries are amazing as they<br />
have natural sugars, fibre to help<br />
slow down that energy release,<br />
and they’re amazing brain foods<br />
as they’re full of antioxidants.”<br />
Why not keep a punnet in your<br />
fridge to snack on throughout the<br />
day, or try our delicious baked<br />
oats recipe?<br />
7. Duck<br />
If you’re looking for an<br />
alternative to chicken, why not<br />
tuck into duck? It’s higher in<br />
iron than chicken and, if you’re<br />
worried about the high fat<br />
content, it’s as lean, too, once the<br />
skin is removed. It’s also high in<br />
B vitamins and even omega fats.<br />
According to the Gressingham<br />
Duck company, 100g of duck<br />
contains 23% of our daily value<br />
of protein.<br />
8. Bread<br />
Low-carb diets might seem<br />
fashionable at the moment,<br />
but you can actually get a lot of<br />
energy from your loaf of bread.<br />
We need carbs to provide energy,<br />
but you may need to upgrade<br />
your usual breakfast of toast and<br />
butter to make sure you reap<br />
the most benefits. “The best<br />
thing is to have wholegrain and<br />
granary breads, as the good fats<br />
in nuts and seeds slow down the<br />
sugar release,” explains Jodie<br />
Brandman. And the toppings on<br />
your toast are just as important.<br />
“You could add things like<br />
avocado, nut butter, eggs, or<br />
tofu on top to keep that energy<br />
stable,” she adds.
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