'Keep things as fresh and simple as possible,' says stress counsellor Liz Tucker. 'Simple foods, like fresh fruit or vegetables are best for you as they tend to be less processed and more natural and therefore full of nutrients. I always say if there are more than two ingredients on the packet avoid it.'
Variety is also important, as this allows our bodies to make full use of all the different energy-boosting nutrients contained in different foods. Don't forget, too, to avoid fatty rich foods which the body has to work harder to digest.
Foods with plenty of B vitamins are particularly good for energy levels. Whole grains, yeast extracts like Marmite,
dairy products, lentils and other pulses, liver, green vegetables, seafood, meat, eggs, nuts, seeds and dry fruit are all great sources.
Vitamin C, magnesium, iron and zinc are also good for boosting energy levels. Vitamin C is not only found in oranges. Peppers, potatoes, broccoli and chillies are all good sources. Zinc is also found in egg yolks and many seeds and there's plenty of iron in red meat, lentils and grains and magnesium in green vegetables.
Oily fish such as sardines, herrings, pilchards, mackerel and salmon are also particularly good for stressed commuters because they contain good levels of omega-3 fatty acids which are excellent for protecting the heart - which can be put under strain by the pressure of the daily grind.
Eating a small amount of unsalted nuts regularly can also reduce the risk of heart attacks by 30 - 50 per cent thanks to the unsaturated fat, antioxidant vitamin E and the amino acid arginine they contain which all protect the heart.
Drinking lots of water is another important tip. The body is 70 per cent water, and all of the reactions, which generate energy in the body take place in water. If you are not drinking enough you will become fuzzy headed and tired. Try to drink about two litres each day.
Don't overdo it on the caffeine either. 'Caffeine is a chemical and your body has to work hard to get rid of it,' says Liz Tucker. 'As a rule if you want to stay full of energy make sure that 80 per cent of what you drink is fresh water - the other 20 per cent can be other fluids.'
Still short of ideas? Here are a few examples of some of the best foods to eat to boost your energy - particularly if you're short on time.
ENERGY BREAKFASTS
Cereal and milk are an excellent way to start the day. Most cereals are fortified with energy-giving B vitamins. Many also contain nuts and dried fruit, other great energy providers.
Porridge is particularly good for providing a sustained energy boost
throughout the morning as it has a low glycaemic index, which means the sugar it contains is released slowly and steadily.
'Fruit salad or stewed fruit compote and yoghurt are another great choice,' says Sophie Braimbridge, co-author of a new book Energy Food. Fruit is a carbohydrate - the main energy-giving food type. 'If you are short on time you could prepare a batch of fruit compote on a Sunday night to use throughout the week,' adds Sophie. Another idea is to take fruit and a cereal bar to eat during the journey into work, or a yoghurt and fruit to eat at your desk.
Whole grain toast spread with a yeast extract such as Marmite will also give you a sustained boost of energy throughout the morning.
ENERGY LUNCHES
Sushi is a great choice for an energy-boosting lunch as it contains a good balance of protein and carbohydrates. Fish and seafood are particularly good for boosting energy levels.
Prawns and other shellfish are also a brilliant 'brain food' as they deliver large amounts of an amino acid called tyrosine to the brain which makes the chemicals dopamine and norepinephrine which cause you to react more quickly and feel more attentive.
If you choose carefully sandwiches can also provide a good energy boost. Choose whole grain bread - which contains more energy giving B vitamins than white bread - and low-fat fillings. Lean meats, fish or seafood with salad or vegetables are good choices for fillings. Don't overindulge in mayonnaise or high fat cheese, though, as the fat they contain will make you feel sluggish.
A wholesome soup made with lentils, beans and fresh vegetables with a slice of whole grain bread can also provide plenty of sustained energy. Humus - another good source of B vitamins - with rice or oatcakes and vegetables is another good choice.
'You could also make Spanish tortilla at home and bring in slices to eat with a salad in the office,' says Sophie Braimbridge.
ENERGY DINNERS
Stir frys are a great choice for commuters hoping to keep up their energy as they are quick and simple to make, low fat and full of fresh nutrient-rich produce. Green leafy vegetables like broccoli are full of B vitamins and peppers are also loaded with vitamin C.
Grilled, poached or steamed fish and shellfish and lean cuts of grilled chicken and red meat are also good choices and cooked this way are easier to digest and so less tiring on the system. Don't forget to accompany them with plenty of fresh vegetables - spinach and asparagus are excellent choices.
You could also try hot salads made with poached eggs or oily fish such as tuna, salmon or smoked mackerel.
If you're short of time don't forget good old beans on toast can do the trick. The beans - like all pulses - are full of B vitamins. Be sure to use whole grain bread for a more sustained energy release than white.
The photographs in this story are
by Deirdre Rooney and are taken from Energy Food by Sophie Braimbridge and Jenny Copeland SRD published by Murdoch Books priced £3.99. Copyright c 2002 Murdoch Books UK Ltd.
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