Eating for energy: small changes that last

Feeling flat by mid-afternoon is rarely about willpower. It is usually about what, and when, you eat.

• Eat breakfast with some protein: eggs, yoghurt, nuts.
• Add a handful of vegetables or fruit to every meal.
• Drink a glass of water before each coffee.
• Keep a snack in your bag so 4 pm does not end at the vending machine.
• Stop eating two to three hours before bed.