When you’re feeling sluggish, particularly in hot weather, it’s tempting to grab an iced coffee, energy drink or sugary snack for a quick pick-me-up. The problem is, these only provide a short-term burst of energy as your blood sugar rises, followed by an inevitable slump, leaving you more tired than ever. So, what foods do you need to boost your energy without the crash?
Marcelle Rose, nutritionist and author of The Binge Freedom Method, says for sustained energy, it’s important to think about the balance on your plate. “Pairing carbohydrates – such as bread, potatoes, rice or pasta – with protein-rich foods like eggs, fish, meat, beans and lentils will help slow down digestion and keep blood sugar levels more stable,” she says. “This will help prevent the dreaded mid-afternoon energy slumps.”
Fibre is another key player, according to Rose, as it not only supports steady energy release, but also provides the vitamins and minerals your body needs to convert food into energy efficiently. Eating regular meals throughout the day, and including snacks when needed, can also help to avoid long gaps that leave you feeling tired and reaching for a quick sugar hit.
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Fifa vows to press ahead with controversial World Cup plan – the latest
Donald Trump with Fifa president Gianni Infantino at the World Cup after presenting the trophy to winners Spain (Photo: Alex Pantling/Getty)
Fifa has said it will push ahead with its decision to sell stakes in the World Cup to private investors following backlash.
The governing body insisted that “nobody is selling football” but European nations agreed to boycott Fifa competitions.
UEFA ‘unequivocally rejects’ FIFA plan
In an emergency meeting on Thursday, Uefa’s 55 member countries resolved to “unequivocally reject” Fifa president Gianni Infantino’s plan to sell stakes in the World Cup less than 48 hours after The Times revealed it.
Caption: EAST RUTHERFORD, NEW JERSEY – JULY 19: Lionel Messi #10 of Argentina reacts after the 0-1 loss during the FIFA World Cup 2026 Final match between Spain and Argentina at New York New Jersey Stadium on July 19, 2026 in East Rutherford, New Jersey. (Photo by Hector Vivas – FIFA/FIFA via Getty Images)
Photographer: Hector Vivas – FIFA
Provider: FIFA via Getty Images
Source: FIFA
Copyright: 2026 FIFA
Spurs defender Djed Spence had admirers at Everton (Photo: Getty)
Infantino’s proposal, called Fifa Forward Enterprise (FFE), was dealt another blow later when North America’s body, Concacaf, and the Asian Football Confederation joined Uefa in rejecting the plan. His advisor, Carlos Cordeiro, has also resigned.
FIFA blames ‘incorrect media reports’ for disrupting process
Despite the backlash, Fifa has not withdrawn the plan, and instead said it would continue with a consultation period on the decision.
In a statement released on Friday morning, Fifa said they “respect the feedback and concern aired” but blamed “incorrect media reports” for disrupting the process.
NEWS
2 min read
Explained
3 min read
Plan explores ‘commercial opportunity’ of football
FFE has been proposed solely to ensure that all Fifa Member Associations (MAs) have the opportunity to take meaningful ownership of the commercial opportunity of football in their respective countries, and that this does not come at the cost of either the spirit or the governance of Fifa or football itself.
UEFA said in a statement
Fifa president Gianni Infantino wants to sell stakes in the World Cup to private investors (Photo: Getty)
$20bn: The price of influence over future World Cups
The effort is being bankrolled by Joshua Kushner, the brother of Jared Kushner, Donald Trump’s son-in-law.
A deadline of 19 September has been set for associations to accept the plan, with a majority vote needed for it to go ahead.
Here’s what FIFA’s plans entail:
Infantino has opened a consultation for the sale of a stake in FFE that would raise $20bn (£15bn) in exchange for influence over future World Cups.
That includes broadcasting and commercial deals linked to the tournament.
The proposal would trigger over $80m (£60m) in payouts to each of Fifa’s 211 member associations between now and 2037.
Ex-Royal Marine featured in Netflix documentary missing after avalanche
A renowned climber who served in the British Special Forces is missing after an avalanche on one of the world’s highest mountains.
Nims Purja on the summit of Gasherbrum II (Photo: Nirmal Purja/PA Wire)
Broad Peak avalanche
Nirmal Purja scaled the world’s 14 highest peaks in record time in 2019, a feat documented on Netflix and in his bestselling memoir Beyond Possible.
Here’s what we know about the incident:
Purja was leading a team on the 8,051m Broad Peak in northern Pakistan.
An avalanche struck on Thursday between 8.57am and 9.30am local time, and communication with the group was lost.
Three GPS trackers have been located at altitudes ranging from roughly 6,000m to 7,000m, according to local officials.
The Alpine Club of Pakistan said four bodies had been found.
It identified two of them as Nadhira Al Harthy from Oman, and Pur Bahadur Gurung “Yukta” from Nepal.
‘Still some tiny hopes’
As well as those confirmed to have died, Purja was on the mountain with four other Nepalese climbers plus nationals from Pakistan, China and the US.
Himal Gautam, a spokesperson for Nepal’s Tourism Department said the incident was “unprecedented” but hope remains.
Caption: FILE PHOTO: Mountaineers practice walking on a ladder during a training session at Everest base camp, Nepal April 15, 2025. REUTERS/Purnima Shrestha/File Photo
Photographer: Purnima Shrestha
Provider: REUTERS
Source: REUTERS
Big Read
10 min read
Who is Nirmal Purja?
Purja, 43, is one of the world’s most renowned climbers.
He scaled the world’s 14 highest peaks in a record six months in 2019 – Norwegian climber Kristin Harila beat him four years later. Purja, who was born in Nepal, was in the military for 16 as part of the Royal Marines and Special Forces.
Having spent a decade in the special forces, Nims Purja decided that he needed a new challenge
(Photo: Netflix)
Mountaineer Nirmal “Nims” Purja is the subject of Netflix documentary ’14 Peaks: Nothing is Impossible’
Caption: Migrants try to cross from Morocco into the Spanish enclave of Ceuta, Thursday, July 30, 2026. (AP Photo/Antonio Sempere)
Photographer: Antonio Sempere
Provider: AP Photo/Antonio Sempere
Source: AP
news
Thousands of migrants cross Spain-Morocco border
Thousands of migrants swam from Morocco to Spain’s North African enclave of Ceuta on Thursday, prompting a increase of security in the area.
At least 18 people drowned while attempting the crossing, which is about 3.1 miles long.
The latest
It was unclear how many people crossed the border, but Spain’s interior ministry estimates 49,000 crossed in the last 24 hours, official estimates state.
There were unconfirmed reports of clashes in Ceuta.
There were also of migrants crossing the border in Melilla.
Exclusive
3 min read
Spanish PM pledged to return things in Ceuta to normal
A Spanish official said the border was in total collapse, the BBC reported.
Spain’s Prime Minister, Pedro Sanchez, is due in the territory on Friday along with his interior minister, Fernando Grande-Marlaska.
Sanchez has so far resisted declaring a national emergency.
WORLD
4 min read
OPINION
3 min read
Migrants cannot be returned
Local officials appealed to Madrid for help after a recent rise in attempted crossings.
Spain’s Supreme Court ruled this month that migrants stopped at sea while trying to reach Ceuta or Melilla, another Spanish enclave, cannot be returned to Morocco.
Caption: Migrants cross from Morocco into the Spanish enclave of Ceuta, Thursday, July 30, 2026. (AP Photo/Antonio Sempere)
Photographer: Antonio Sempere
Provider: AP Photo/Antonio Sempere
Source: AP
Explained
3 min read
Italy mulls closing border to Spain
Spain’s interior ministry accused human trafficking networks of exploiting the fresh Supreme Court ruling to “encourage the flow of undocumented migrants”.
Italy’s Prime Minister, Giorgia Meloni (Photo: Filippo MONTEFORTE / AFP via Getty Images)
Caption: CEUTA, SPAIN – MAY 19: A young migrant who has crossed the border between Spain and Morocco by swimming along the Tarajal beach, steps out of the sea towards a member of the Civil Guard, before he is returned to Morocco on May 19, 2021 in Ceuta, Spain. After a diplomatic conflict between Spain and Morocco, thousands of migrants have taken advantage of the little Moroccan police activity to cross the border, mainly by swimming. This has caused a migration crisis, with the entry of more than 8000 migrants from the African country. (Photo by Joan Amengual/VIEWpress/Corbis via Getty Image )
Photographer: VIEW press
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Source: Corbis News
Copyright: 2021@VIEWpress
The breach has prompted backlash from Italy’s government, which said it was considering closing the open border Schengen agreement with Spain. France has also announced it will strengthen border checks with Spain.
In pictures: Thousands cross the Spain-Morocco border
Caption: Migrants gather around a torched vehicle while waiting for a chance to cross to the Spanish enclave of Ceuta, on the Moroccan side of the border in Fnideq, Morocco, July 31, 2026. Picture taken with a mobile phone. REUTERS/Ahmed El Jechtimi TPX IMAGES OF THE DAY
Photographer: Ahmed El Jechtimi
Provider: REUTERS
Source: REUTERS
Caption: CEUTA, SPAIN – JULY 30: Hundreds of migrants have attempted to swim from Morocco to the Spanish city of Ceuta in North Africa, while the number of arrivals exceeded 1,500 in just over a week, according to local news in Cueta, Spain on July 30, 2026. As Moroccan and Algerian migrants attempted to reach Ceuta by swimming, most were reportedly intercepted by Moroccan patrol boats. Spain’s Maritime Rescue Service and the Spanish Red Cross rescued 117 people from the water, while the Civil Guard assisted around 200 others with patrol boats. The Spanish Civil Guard also found two bodies which raised the death toll along Ceuta’s coastline so far this year to 29. (Photo by Marcos Moreno/Anadolu via Getty Images)
Photographer: Anadolu
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Source: Anadolu
Caption: Migrants try to cross from Morocco into the Spanish enclave of Ceuta, Thursday, July 30, 2026. (AP Photo/Antonio Sempere)
Photographer: Antonio Sempere
Provider: AP Photo/Antonio Sempere
Source: AP
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Migrants flood into Spain’s Ceuta exclave from Morocco.
Madrid says it will despatch soldiers to Ceuta to ensure security after thousands of migrants entered Spain’s north African exclave from neighbouring Morocco and hundreds more are headed there pic.twitter.com/A9oaQ4OCu7
— AFP News Agency (@AFP) July 31, 2026
WORLD
All you need to know as Trump announces Hamas disarmament
Caption: A fireball erupts following an Israeli strike near a tent encampment sheltering people displaced by war in Deir el-Balah in the central Gaza Strip on March 25, 2026. Violence has persisted in Gaza despite a ceasefire which came into effect on October 10, with both Israel and Hamas regularly accusing each other of violations. (Photo by Eyad Baba / AFP via Getty Images)
Photographer: EYAD BABA
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Source: AFP
Copyright: AFP or licensors
The Board of Peace has reached an agreement for the “complete disarmament” of Hamas and other armed groups in Gaza, Donald Trump has said.
In an announcement late on Thursday, Trump called it “a critical step towards Gaza finally being governed by a new Palestinian government”.
‘Intensive’ negotiations
Hamas has not made an official announcement but a senior figure told the BBC they had agreed to a complete phased disarmament in Gaza.
The Board of Peace – established by Trump in January – said the agreement concludes months of “intensive, good faith negotiations”, and is now focused on implementation.
More than 90 per cent of homes in Gaza were destroyed during the war (Photo: Omar Al-Qattaa/AFP/Getty Images)
Hamas forces have regained control in half of Gaza (Photo : Doaa Albaz/Anadolu/ Getty)
Inside the US-brokered ceasefire plan
It is part of the US-brokered Gaza ceasefire plan announced last year, which includes the phased disarmament of Hamas, the gradual withdrawal of all Israeli troops, and the reconstruction of Gaza.
Israel’s Prime Minister Benjamin Netanyahu has dismissed a push from the mayor of New York City to arrest him (Photo: Nathan Howard/AFP)
Caption: President Donald Trump speaks about Dulles International Airport modernization, in the Oval Office of the White House, Wednesday, July 29, 2026, in Washington. (AP Photo/Julia Demaree Nikhinson)
Photographer: Julia Demaree Nikhinson
Provider: AP Photo/Julia Demaree Nikhinson
Source: AP
Copyright: Copyright 2026 The Associated Press. All rights reserved.
The agreement, seen by the BBC, provides for the inventorying and storage of Hamas’s remaining heavy weapons under Palestinian supervision.
US ‘disappointed’ if Israel doesn’t withdraw
Israel has yet to comment on the plan.
US officials say that Trump will be “very disappointed” if Israel does not withdraw as part of the agreement.
The US believes Israel would continue to be a good partner.
It marks the first time that a Hamas figure has said they would completely disarm, though that is conditional on Israel’s withdrawal.
Analysis
4 min read
Are you having as much sex as everyone else?
It’s natural for libido to wax and wane due to life events, dating status or hormonal changes.
And it can be hard to say what a “normal” sexual frequency is. But research and case studies give us a rough idea.
The statistics
When it happens
61%
A 2023 survey concluded that almost two thirds (61 per cent) of us wait until night-time to have sex.
Only 14 per cent opt to get busy in the early evening, and 10 per cent in the morning.
Three
Research from 2019 suggests that the average number of times British live-in or married couples have sex per month is three.
Are Gen Z having less sex than older people?
I see my partner on the weekends and have sex with others in the week.
Leanne, a 27-year-old influencer from Bristol has sex three or four times a week, but only sees her long-distance partner on the weekends. They have agreed they can both sleep with other people during the week.
Millennials
35-year-old Rebecca usually sleeps with her partner once or twice per week due to not having much child-free time.
Clare, 32, says her job is busy and she has to schedule sex with her partner on weekends, or some afternoons twice a month. “Occasionally this slips and I do worry that it makes us not as connected,” she says.
Gen X
Daisy, 56
I haven’t had the issue of my sex life drying up with menopause. I’m more aroused now.
Anna, 52
I’ve been married for 15 years. I love my husband, but our sex life is non-existent, and has been for about five years.
Mimi, 46
I’m not really motivated to seek out partners; I vaguely like the idea of it but not enough to take any action.
Boomers
I’ve been married for 20 years and sex has become something of a rarity. We maybe have sex once a week on a Sunday morning as we’re both relaxed and I can take Viagra late on Saturday night – without it, I can’t perform.
JACK, 63, OFFICE WORKER, KENT
Couple, talk and arguing with fight at house for disagreement, conflict and divorce discussion. Woman, explain and bored man for conversation, toxic relationship and drama and marriage fail in lounge – stock photo. (Photo: Getty)
The seven rules that could save your marriage
Keep your sense of self
I did what I thought I was supposed to do and forgot my needs and wants. I think it’s really important that you’re an individual and not just a person who is married.
KATIE STRATFORD*, A 55-YEAR-OLD MUM OF TWO, WHO DIVORCED ATER 19 YEARS
Caption: A married couple sitting in silence, looking in opposite directions. The image captures the concept of female loneliness within a marriage, emotional disconnection, and relationship problems. Symbolizes quiet desperation and isolation at home
Photographer: Galina Zhigalova
Provider: Getty Images
Source: Moment RF
Seven rules to save your marriage
(Photo: Kathrin Ziegler/Getty).
The small things
Small things, like being brought a cup of tea or saying thank you, make a big difference.
Therapists
Karen Deulofeu, who ended her six-year marriage, believes all couples should seek support, even before they think they need it.
Female psychiatrist discussing with mid adult woman during therapy session – stock photo. (Photo: Getty)
(Photo: MTStock Studio/Getty).
Listen
Listen properly by repeating what you have heard and ask if you’ve got that right.
Don’t lose communication
People don’t talk about the deep issues; nobody else is going to do it for you. You don’t want to ask questions because it might rock the boat…you have to keep talking, and talk about what it is that you want within the relationship to keep going forward.
KATIE STRATFORD
‘One question is how to achieve such a longevity hack when most of us have relationships that unsettle us,’ says Dr Amir Levine (Photo: Oliver Rossi/Getty)
Seven rules to save your marriage
Remember that things change
“What you see on social media and what friends say is quite often the nice version. Everything is a phase,” says Deulofeu.
‘I’m genuinely considering returning to full-time work’ (Photo: PeopleImages/ Getty Images)
Caption: A senior couple spend time in an indoor sunny market. The woman looks through a clothes on a rail as her husband waits patiently behind her.
Photographer: Catherine Falls Commercial
Provider: Getty Images
Source: Moment RF
Look at yourself first
“Focus on what’s in your control and what you can do differently, rather than the other person or a situation that you can’t control. Invest in understanding yourself,” she adds.
There are things that all mid-life men should know about keeping their hearts healthy.
From eating more purple fruit to avoiding large bowls of pasta, consultant cardiologist Dr Zoe Astroulakis [below] shares her simple lifestyle habits she wishes her patients would take on board.
Positive changes to make
Swap ‘bad’ fats for healthy ones
You don’t need to eat a fat-free diet; the key is to reduce your saturated fat. Reduce your dairy and swap your red meat for lean meat such as chicken and oily fish.
Shoppers are set to face spiralling food bills as a result of the war in Iran (Photo: Bet_Noire/Getty)
Caption: man eating fried chicken
Photographer: Prapass Pulsub
Provider: Getty Images
Source: Moment RF
Control your portions
You don’t need more carbohydrates in a meal than you can fit in your hand. Enormous plates of pasta can cause blood sugar spikes, which can lead to health problems.
Positive changes to make
Supermarkets report increasing demand for blueberries (Photo: RHS/Guy Harrop)
Look for purple
Blueberries, black grapes and aubergines are great for boosting “good” cholesterol.
Have oats
Porridge is one of the healthiest breakfast options because it’s full of soluble fibre.
Swap supermarket-bought cereals for wholemeal oats (Photo: Arx0nt/Getty)
Ketamine has become an increasingly mainstream drug used in clubs and festivals in recent years (Photo: Getty)
Stop taking cocaine
It can provoke a massive heart attack, even in younger people who don’t have existing artery problems.
Stay below the alcohol limit
‘She doesn’t really like me drinking and says that I smell after a night out with friends’ (Photo: Getty)
The NHS guidelines of 14 units per week is still more than 1,000 additional calories.
The safest level to aim for is zero.
If you’re drinking, make sure you have some alcohol-free days each week and space it out.
Interview
5 min read
Positive changes to make
Do cardio too
Don’t only focus on lifting weights. It might make you look toned, but it says nothing about the health of your heart.
Caption: Close-up view of female jogger tying laces of her sport shoes before running exercise routine. Motivation, healthy lifestyle and fitness concept.
Photographer: Xavier Lorenzo
Provider: Getty Images
Source: Moment RF
Home blood pressure monitors are now available to buy for around £20, and are preferred over smart watches due to their more accurate readings (Photo: Getty Images)
Check your levels
You can get free blood pressure checks in many pharmacies or you can buy a monitor for around £30 to use at home.
Avoid night shifts
It disrupts the body’s circadian rhythm and can lead to increased cholesterol.
Engineers from a Thames Water leak hunting team unloads equipment from their van during a night shift in London in 2022 (Photo: Getty)
A sign to look out for
A beer belly is a sign you need to make urgent changes
Caption: glasses of Real ale beer on bar in traditional English pub
Photographer: Peter Cade
Provider: Getty Images
Source: Photodisc
It’s usually a sign you’re drinking too much. By the time your belly starts to bulge, it’s a sign that you’re consuming excess calories and storing too much fat internally.
LIFESTYLE
3 min read
Want a new career but worried it’s too late?
Mid-life is not too late to start again, says experienced recruiter Elizabeth Willetts [below].
Here, Willetts shares the best jobs to switch to during midlife if you want a change – without sacrificing pay.
Changing careers in your fifties
Mid-life career pivots can lead to higher earnings.
7.4%
According to the Organisation for Economic Co-operation and Development, workers aged 45 to 54 who voluntarily pivot jobs see an average wage growth of 7.4 per cent.
3.5%
And those aged 55 to 64 still see a 3.5 per
cent increase.
The AARP Global Employee Survey also found that over half of workers who changed jobs voluntarily experienced improvements in work flexibility and mental health.
So what job options are there?
Virtual assistant
As a virtual assistant your workload will be very varied and it could be anything from tidying inboxes, booking travel, sending invoices or updating spreadsheets.
More and more people are using AI for counselling (Photo: Oscar Wong/Getty/Moment RF)
Confident successful Indian female HR recruitment manager holding resume in hands while having an interview in a modern office, looking and listening to job candidate. Friendly interview between HR female director and caucasian job candidate. – stock photo. (Photo: Getty)
You can start out earning around £20 to £35 an hour, but it can scale into agency work, launch support or even project management. Some earn very well.
Recruitment
Male candidate handshake with the recruiter at job interview – stock photo. (Photo: Getty)
What it involves
You will source, screen and interview candidates to match them with the right job roles.
Who it’s for
You don’t need any qualifications but it’s suited to communicators and commercially-minded people.
Rearview female recruitment reading and checking resume in hands interviewing and hiring woman candidate for joи near laptop in office with glass windows – stock photo. (Photo: Olga Rolenko/ Getty)
From April 2027, retirement savings will be included when the tax bill for those inheriting money is calculated (Photo: Malte Mueller/Getty)
The pay
The salary van vary from £25 to £50k, but you can earn around £100k depending on commission.
Jobs to switch to in your fifties
Some estate agents give high valuations to drum up business (Photo: Monkey Business Images/Getty/iStockphoto)
Estate agent
It offers flexible hours and weekend staff can earn £15 per hour.
Training
This form of coaching for businesses could earn around £250 to £1,000 per day.
Caption: portrait of confident senior business man holding digital tablet in modern office
Photographer: zeljkosantrac
Provider: Getty Images
Source: iStockphoto
(Photo: Getty).
Sales
In the lower end, a sales rep can make £30k and on the higher end £50-60k, plus commission.
Why coaching is a good option
Coaching is incredibly varied and can be anything from career coaching, to confidence and leadership coaching.
As it is an unregulated industry, you don’t need qualifications but the more reputable option is the International Coaching Federation.
It’s a great career option for older people because clients genuinely value your wealth of life experience.
It’s flexible, scalable, and you can start doing it part-time alongside another role.
It could make you anything from £200 an hour, all the way up to £500 p/h+.
Even though the NHS Pension scheme is envied by many for its generosity, those working for the NHS facing financial struggles are choosing to opt out (Photo: Getty Images)
Consulting
This can be across HR, operations, marketing, finance, people strategy or project management, as it’s varied.
A huge number of businesses now want expertise without having to hire full-time staff so there is a big job market for freelance consultants.
Price on value, not hours – if your advice saves a client £200k, charging £150 an hour undersells what you’re worth.
Of course, it’s not just what you eat that matters; even mild dehydration can cause fatigue. As Rose says: “By the time you feel thirsty, you may already be slightly dehydrated, which can affect your concentration, mood and energy levels. Sipping water regularly throughout the day and eating water-rich foods such as cucumber, tomatoes, melon and strawberries can make a noticeable difference to how energised you feel.”
Rose details some foods she swears by to keep energy levels up throughout the day, and those she avoids:
Greek yoghurt with berries
When temperatures rise and you’re craving something cold and sweet, Rose says a bowl of Greek yoghurt with berries can be a smarter choice than reaching for ice cream. She explains: “The protein in Greek yoghurt will help slow digestion and keep hunger at bay, while fibre-rich berries like blueberries will provide natural sweetness alongside vitamins, minerals and antioxidants to support overall health and steady energy.”
Yoghurt and berries may also help with the urge to snack. Protein is the most filling macronutrient, and research shows adding sources of protein, such as dairy, to meals and snacks is a smart way to help you feel satisfied between meals.
Hummus and veggie sticks
A pot of hummus with crunchy vegetable sticks makes for a tasty afternoon pick-me-up. As Rose explains: “The combination of fibre-rich chickpeas and healthy fats from tahini and olive oil slow down the absorption of carbs from the gut, which, in turn, provides a slower and more steady release of sugar into the bloodstream. Adding vegetable sticks such as cucumber, carrots and pepper can help with hydration.”
We all know we should be eating more vegetables, but not many know the impact they have on tiredness. A 2022 study into quality of life and fatigue in people recovered from colorectal cancer reported that a higher dietary fibre intake and fruit and vegetable intake were linked to lower fatigue.
Chia seed pudding
Rose says chia seeds absorb 10 to 12 times their weight in water, helping with hydration while providing fibre and plant protein. “Making a chia pudding with milk or fortified plant milk and topping it with fruit can make a refreshing breakfast or snack that provides slow, sustained energy throughout the morning. They’re rich in energy-sustaining fibre and also contain omega-3 fats, which have been found to reduce fatigue,” explains Rose.
Consuming chia seeds may help with blood sugar regulation, possibly due to their fibre content. Some animal studies have found that chia seeds may improve insulin sensitivity, meaning they might help stabilise blood sugar levels after meals.
Edamame beans
Edamame beans are one of Rose’s favourite underrated energy snacks. As she says: “They’re rich in plant protein, fibre, magnesium and iron, all of which play important roles in energy production. They’re easy to keep in the freezer and make a convenient snack or addition to summer salads.”
Like other beans, edamame does not excessively raise blood sugar levels. They are low in carbs, relative to protein and fat and also measure very low on the glycaemic index, a measure of the extent to which foods raise blood sugar levels.
Nutritionist and author Marcelle Rose. She says that for sustained energy, it’s important to think about the balance on your plate (Photo: Mari Zakharava)
Overnight oats
When it’s too warm for porridge, Rose says overnight oats are ideal in the summer and can provide slow-release carbohydrates, protein and fibre that help maintain energy levels for longer than sugary cereals or pastries. Prepare them the night before with milk or yoghurt and top with berries, seeds and nuts.
Oats pack a punch of fibre and even a little protein, which may provide long-lasting energy and prevent fatigue. Choose whole oats without added sugar, as they may contribute to blood sugar spikes less than instant oats.
Cottage cheese on oatcakes
Rose rates this simple but nutrient-packed snack that can help prevent the mid-afternoon energy dip. “The oatcakes provide slow-release carbohydrates and fibre, while cottage cheese adds protein to help keep you to feel satisfied and support a steadier release of energy.”
With only 5g of carbohydrates and no added sugar, plain cottage cheese is an excellent choice to help you manage blood sugar levels. The high amount of protein in cottage cheese may also help prevent spikes in blood sugar.
Avoid these if you want more energy
Flavoured iced coffees are a no-no, according to Rose. “Depending on the size and toppings, some coffee shop frappés contain over 10 teaspoons of sugar, exceeding the recommended daily limit for an adult. While this may provide a brief energy lift, the rapid spike and then resulting fall in blood sugar can leave you feeling tired and reaching for another pick-me-up later.” Instead, a homemade iced coffee made with milk and little or no added sugar can provide the caffeine boost without the same sugar load.
Rose says many shop-bought smoothies and fruit juices contain large amounts of free sugars with much of the fibre removed. “This means the sugars can be absorbed more quickly, potentially leaving you feeling tired and hungry again sooner. Eating fruit whole however, retains the fibre to support a steadier release of energy.” For a cooling alternative, try freezing grapes, watermelon chunks or orange slices – a simple way to turn whole fruit into a refreshing snack that feels like a treat while still providing fibre and nutrients.