Our bodies use food to make sure they function optimally. However, the type of food we use to fuel our bodies is important. When it comes to high energy foods, certain food groups stand out. The main food groups we need for energy are carbohydrates, proteins and fats.

Head Chef and qualified nutritionist, Anna Tebbs says "You might be surprised to find out that another group of energy boosting foods are fats, which are actually a more efficient form of energy than carbohydrates. To maintain energy levels throughout the day, look for healthy fats like monounsaturated fats, found in avocados, olives and nuts and polyunsaturated fats, found in seeds, fatty fish and soy."

Incorporating a mixture of these foods that give you energy is a great way to maintain a balanced diet.

We typically consider instant energy with unhealthy sugary snacks like chocolate and sweets, whilst it's fine to enjoy treats like these in moderation, there are also plenty of healthy options that can give us an instant energy hit. By incorporating a diet with a diverse range of foods that give you energy, you can maintain a well-rounded, balanced diet and sustain enerrgy levels throughout the day.

• Bananas: These nutrient packed fruits are a great energy boosting foods. Packed with fibre, they also slow down the release of sugar into your body.
• Apples: Another example of a fibre rich fruit perfect for a midday pick me up.
  
• Dark chocolate: Dark chocolate can also be considered an energy boosting food, with less sugar than milk and white, dark chocolate is also a powerful source of antioxidants, and the flavonoids which may help blood flow through the body.
  
• Almonds: A great snack for when you’re on the go, plus they are sources of vitamin B, protein, carbs and healthy fats.

When it comes to optimising your daily energy levels, its not only important to consider what foods give you energy, they are many other factors at play.

• Sleep: As well as energy boosting foods, sleep makes us more alert, and also seriously impacts our energy and mood levels. Whilst the amount of sleep we need differs from person to person, you should aim for at least 7 hours of sleep per night.
  
• Hydration: Dehydration can make you feel lethargic. It’s important to drink enough water throughout the day to keep your brain function, mood, energy levels at the right levels.
  
• Stress: When we’re stressed our bodies release a hormone called cortisol into our bodies, whilst we’re equipped to handle this in small does, constant high levels of stress can have major health implications and make use both emotionally and physically exhausted. Try exercise, meditation or mindfulness activities to reduce stress levels.