Life

Jane's checklist for energy and vitality

1. Eat real food - no processed junk, just good-quality, fresh foods, and plenty of variety.

2. Break your fast - eat within 45 minutes of getting up.

3. Get grazing - eat little and often, every three or four hours.

4. Power yourself with protein - munch on a little bit of protein with every meal and snack.

5. Quit the energy zappers - sugar, stimulants and refined carbs are the biggies, so cut them back.

6. Get down with the GL - choose slow-release carbs that are packed with fibre to keep you sustained and maintained.

7. Buy local - support your community's food heroes and buy local produce in season.

8. Shop regularly - you'll have fresher, more nutritious grub and less food waste.

9. Take healthy shortcuts - check out the frozen food aisles for herbs, quality frozen veg, fruit and fish.

10. Make in bulk - cook more than you need for an extra portion to freeze or for tomorrow's lunch. Much healthier (and cheaper) than soggy sandwiches and a packet of crisps.

11. Stock a healthier store cupboard - pack your larder with some key ingredients such as eggs, tinned tomatoes, coconut milk, pulses, herbs and spices so you can throw together a quick and healthy meal any night of the week.

12. Remember the 80:20 rule - a little of what you fancy does you good. Healthy eating should never be taken to extreme measures. Everything in moderation.

n The Vital Nutrition Cookbook by Jane McClenaghan is available at Waterstones, Easons, Framar Health and online at http:www.vital-nutrition.co.uk.