Q: I usually wake up feeling tired, and by lunch time I can barely keep my eyes open. I don’t take any supplements because I’d like to get all my nutrients from foods and drinks. What can I eat and drink for a maximum energy boost that will keep me going all day? Any suggestions?

A: The first question to ask yourself is: Am I getting enough good quality sleep? Feeling exhausted by midday may be the result of lack of sleep and have nothing to do with your diet. If you’re sleeping well, then it’s a good idea to have a closer look at your diet. While there are no foods that can give you an instant, super-charged energy boost, having regular, balanced and healthy meals and enough liquids, will supply your body with enough energy to keep you going. A low nutrient diet may also be the cause of your hair problems.

It’s great that you want to get your nutrients from healthy foods and drinks.

To get you going, avoid skipping meals and start your day with a wholesome breakfast to replenish energy stores used during the overnight fasting period. Include a high-fibre cereal or grain, like oats porridge, breakfast cereal or wholegrain bread, which provide sustained energy, fibre, B-vitamins and also some iron. Have one of your five daily portions of fruit and vegetables at breakfast and have a portion of low-fat or fat-free milk or dairy foods (or a calcium-rich alternative) at breakfast to give you a protein, calcium and B-vitamin boost. Follow this up with regular small nutrient-rich meals.

For the best results and practical help with what and how much to eat to help you maintain energy levels throughout the day, it’s best to see a registered dietician for an individual consultation. The dietician will look at your personal nutritional needs and lifestyle and also support and guide you with changes where necessary. Ask your GP or specialist to refer you to a dietician in your area.