5 ENERGY FOODS
Coconut
If swigging coconut oil is good enough for the England rugby squad (not to mention Jennifer Aniston) we're prepared to give it a go. The oil is obviously high in fat - and 90% of it is the saturated variety - but there's some evidence that coconut oil raises your metabolic rate because, unusually, it contains a lot of medium-chain fatty acids, which are very quickly metabolised, giving a speedy energy hit. You can use virgin coconut oil in cooking or even as a spread. Don't fancy the oil? Then try the oil-rich coconut flesh straight from the husk.
5 reasons to drink coconut water
Cornflakes
'Cornflakes give you a burst of energy because they have a high glycaemic index,' says nutritionist Angela Dowden, but make it an afternoon boost rather than a breakfast one, because in the mornings you need slow-burning foods that'll sustain your energy. Later on, though, a bowl should give you the va-va-voom needed to see you through an hour or two.
Cornflakes do have nutritive value as they're fortified with a range of vitamins, but do check the label for salt - some varieties are loaded with it. Try Rude Health Corn Flakes , which are free from both added salt and sugar.
Flat tummy food swaps
Miso soup
High in the amino acid tyrosine, this broth helps you make the feel-good chemical dopamine. This means that, even if you're not in top physical shape, your energy levels will soar because you'll have the enthusiasm for making the most of what you've got.
Warming oriental soup recipes
Pineapple
Pineapple packs a triple punch - it's high in the amino acid tryptophan, which boosts levels of the 'happy hormone' serotonin in your brain, plus manganese (essential for energy production), and antioxidants (such as betacarotene, and vitamin C), that protect against damaging free radicals. For the highest antioxidant content, choose a pineapple that's fully ripened. You'll know if it's ready if you can pull one of its spiky leaves out with ease. Pineapples are still in season now, so fill your fruit bowl, or keep a small tin in your desk drawer for that emergency energy fix.
Scarlett Johansson's favourite smoothie
Raisins
You may have banned all sweet snacks from your diet, for being blood-sugar spiking, hunger-inducing titbits, but don't rule out the benefits of a handful of raisins for a power boost. They're packed with complex carbohydrates and high in iron, too. Don't munch on them all day, though - your teeth won't thank you for it - but stash one of those cute minipacks in your bag, ready for emergencies.
Energy tips from Nell McAndrew
5 FOODS FOR ENDURANCE
Wholemeal chicken sandwich
'If you're looking for fuel, you want food that's rich in vitamin B (such as wholegrain bread), but combine it with lean protein because your digestive system breaks this down slowly and you release the energy gradually,' says Ian Marber, nutrition consultant at The Food Doctor. 'Combine this with the faster-acting wholegrains and you've got short- and medium-term energy.'
Eat to fuel your running
Sardines
Never underestimate the power of a sardine. These oily fish contain lots of the long-chain omega-3 fatty acids that keep your blood flowing freely and boost your mood, and which are necessary for the efficient functioning of your brain and body at cellular level. Sardines are also rich in iron, essential for keeping your energy levels up. Make them a store-cupboard staple.
Best ways to cook with oily fish
Watercress
Rich in iron - essential for transporting oxygen in the body - watercress is also packed with vitamin C, which enhances iron absorption. Add it to sandwiches and salads for a midday crunch.
Delicious watercress recipes
Seedy snacks
'All seeds are a great idea,' says Angela Dowden. 'They are packed with essential fats and so will give you a lift, but they have a lower GI than many snacks.' Try mixed packs or seed bars.
Best snacks for runners
Baked potato with baked beans
Yes, potatoes are high GI: but the beans bring the GI down to medium. The result is a high-fibre, filling lunch that'll fuel you up for a long, long time...
How to choose an energising lunch
5 FOODS FOR WEIGHT GAIN
Ground almonds
When absolutely nothing will do except a piece of cake, try the luxurious gluten-free options that are made with ground almonds. A sneaky way to get fat, protein and calcium into your diet.
Gluten-free baking recipes
Dressed salad
'People who can't put on weight often just have smaller appetites,' says Angela Dowden. So, to add calories sneakily, be more generous with dressing - it'll add calories (86 in 2tsp of olive oil) without making you feel full.
Delicious salad ideas
Mezze
A spread of exciting tastes can encourage you to pack away a surprising amount of food. Make variety your friend at every meal.
Make yourself 3 way mezze
Avocados
Not all high-fat foods are bad for you. Avocados are rich in monounsaturated fat (associated with lower levels of heart disease). Go for the guacamole!
Avocado: a blessing for dry skin sufferers
Lamb
The fat content in lamb is fine for you, plus it's mainly a free range meat and is iron-rich, so you can enjoy it with a clear conscience.
Cook it: lamb and beetroot burgers with feta
5 WAYS TO DROP CALORIES
Downsize your glasses
Those lovely balloon-shaped wine glasses can hold up to a third of a bottle. Search out some 125ml ones, and one glass of red wine will easily shrink from over 160 calories (a 250ml glass) to about 80.
How many calories are you drinking?
Brush and spray
Instead of sloshing oil into your frying pan, dip a basting brush into a teaspoonful and carefully paint it on; or use a spray for an even greater saving. There are 10 calories in 10 sprays of a spray oil, and there are more than 120 in 1tbsp of cooking oil. You do the maths...
10 kitchen tips for staying slim
Go to work on an egg
It's not an urban myth: if you eat a couple of boiled eggs for breakfast you're likely to consume fewer calories at the following meal than if you'd had a more carb-based start to the day. Just go easy on the buttery toast!
Why eggs are good for you
Choose yogurt
Don't ditch all dairy on the basis that it's packed with fat. 'Lowfat dairy products can be very useful if you're trying to drop the pounds,' says Angela Dowden. One theory is that the calcium in dairy decreases the amount of fat your body absorbs. The fat and protein will also keep you satisfied longer, helping you avoid the starve/binge syndrome.
Healthy breakfast ideas
Spice up with cinnamon
Swap a couple of teaspoons of brown sugar (30 calories) - for a sprinkling of ground cinnamon on your morning porridge; or add cinnamon to apples cooked in a little bit of fruit juice for a sweet and indulgent pudding.
Cinnamon: an anti-ageing superfood
