Maintaining a stable blood sugar level will benefit energy levels and reduce tiredness.

Good nutrition and eating healthily

The aim of good nutrition is to balance blood sugar levels to discourage the body from storing fat. Fluctuating blood sugar causes energy levels to peak and trough, in turn leading to low energy and promoting visceral (internal) fat. Maintaining a stable blood sugar level will benefit energy levels and reduce tiredness.


  • Breakfast is an important start to our day. Having protein as part of our breakfast sustains energy levels, avoiding sugar energy peak if having cereals, or too many carbohydrates (toast), then energy levels plummeting. Examples: boiled eggs, grilled bacon and tomato, low sugar baked beans. You can have all these with a slice of wholegrain toast.
  • Introduce carbohydrates into your daily diet which don’t raise blood sugar levels quickly.

    These include:
    1. Vegetables: broccoli, cabbage, cauliflower, celery, fennel green beans, leafy green vegetables, pak choy, kale, romaine lettuce, spinach, mushrooms, peppers, tomatoes, courgettes.
    2. Fruits: avocados, all berries, cherries, pears, kiwi
    3. Whole grains: whole grain bread, pumperknickel bread (one at a time), jumbo oats, brown basmati rice, bulgar wheat, wild rice, whole grain pasta.

Avoid fast release carbohydrates completely: white bread, crisps, chips, baked goods e.g. pastries. Avoid all pasta (including brown).

  • Try having 2 small snacks per day, or at least 1 in the afternoon, that include protein. This helps balance energy throughout the day. Examples: cottage cheese on ryvita or hummus with celery.
  • Incorporate exercises into your day e.g. walking or join an exercise class.

These are general recommendations which nearly everyone can follow. However, if you have a specific requirement, such as weight loss, we would recommend you see our Nutrition specialist.