Have an energy fuelled 2009

The short days and long dark nights of January and February can leave even the hardiest of us feeling down in the dumps and New Year’s resolutions, of getting to the gym and socializing more, can quickly fall by the way side. Make 2009 different and have a happy energy packed start to the year with a few simple changes to your diet.

Whilst many of us turn to high energy foods and drinks for a quick pick me up, much of what we put into our bodies during the winter months can make our moods even worse - with a quick surge in energy, but then a dramatic plunge that can play havoc with our hormones and energy levels. Some foods however can actually help improve our mood, boost our energy levels, and get us ready to live life to the max.

We’ve picked the brains of Fiona McDonald Joyce (co-author with Patrick Holford of Food GLorious Food, a new cookbook that shows you how to create delicious and nutritious meals for family and friends, published by Piatkus) to find out which foods can help to put a smile on your face and keep you healthy until the sun comes out again!

1. Chocolate – Not necessarily off limits to anyone wanting to improve their diet. Chocolate is a natural source of B vitamins, which help raise flagging energy and mood levels, as well as tryptophan, an amino acid that the body converts into serotonin, to help give you the feel good factor. However stick to good quality dark chocolate with a high cocoa content (around 70% or above) and steer clear of sugar rich inferior products.

2. Oily fish – an excellent source of omega 3 fatty acids, which research suggests have a natural anti-depressant role to help keep your mood high. Salmon, trout, mackerel, kippers, sardines and herrings are all good sources. Fresh tuna (not canned) also contains some omega 3 essential fats although in fewer amounts, and may also be contaminated with heavy metals such as mercury, so standard advice is not to consume it too frequently or when pregnant.

3. Whole grain cereals – Whole grains have long been known to be important for overall digestive and heart health, as well as helping to maintain balanced blood sugar levels, but their benefits are farther reaching than this. They are high in B vitamins, which are required in the production of energy and in maintaining a balanced state of mind. Whole grain foods contain all of the goodness of the grain, and include wholemeal bread, whole oats, pot barley and wholemeal flour. Try to have a bowl of wholegrain oat porridge in the morning, packed with slow-releasing carbohydrates and fibre to encourage a steady release of energy to leave you feeling fuller for longer.

4. Oranges Most people link oranges to vitamin C, but they are also high in Folate, another B vitamin which is involved in mood.

5. Xylitol – Xylitol is a natural sugar alternative found in many plants and fruits. Whilst it looks and tastes just like sugar, it has a number of functional benefits. One of these benefits is that, unlike sugar, it releases the energy it contains very slowly (it has a GI value of just 7, around ten times lower than sugar). When we eat normal sugar the energy is released very quickly making us feel great for a short while, but soon afterwards we feel tired and lethargic; causing mood swings and cravings. Xylitol on the other hand releases its energy much slower and helps keep mood more stable, it also means your body is substantially less likely to convert the energy to fat. In the winter months we tend to eat a lot of high sugar foods – xylitol allows you to indulge your sweet tooth over the winter months without the negatives. Xylitol is available in the UK under the brand name Perfect Sweet - perfectsweet.co.uk

6. Natural Live Yoghurt – this contains active, beneficial bacteria which help to support healthy digestion and immunity, both of which can suffer during the winter months.

7. Water – Keeping your body and brain hydrated is probably one of the most important things that you can do for your health. Did you know that being just 3% dehydrated can cause a drop in physical and mental performance by as much as 10%? Most of our body is made up of water so it makes sense to keep fluid levels high to help the body stay healthy and functioning well. Watch out for heavily sweetened soft drinks however, which can upset blood sugar balance to leave you feeling tired and sluggish rather than bursting with energy.

8. Nuts and seeds – Brazil nuts and sesame seeds are both good sources of the mineral selenium, low levels of which have been linked to depression and irritability. Try munching on Brazil nuts and include sesame seeds in your cooking in recipes like hummus, which features tahini or ground sesame paste, or sprinkle toasted sesame seeds on stir-fries.

For more food and recipe ideas and inspiration from Fiona see her latest cookbook, Food GLorious Food (Piatkus, 2008).