The energy you use up on a daily basis comes directly from food.

When we're feeling sluggish, we tend to reach for the quick fix treats that we know will boost our energy sources: caffeine, chocolate, sugar in general. The high is fantastic, we'll give it that much, but the low an hour later can have us picking up the same unhealthy snacks to boost ourselves again.

Today, in association Special K Cracker Crisps, we're getting to the crunch on how to boost your energy and get the most from the food you eat.

Cue: unhealthy overeating. 

Take note of these tips and you'll be waving goodbye to the 3pm slump in no time... 

1. Eat More Iron From Plants

Certain nutrients, most notably iron, can help women feel more energised. Iron deficiency can cause fatigue and harm your physical and mental endurance. Great plant sources of iron include beans, spinach and lentils. Pair them up with vitamin C rich foods to boost iron absorption. You'll never look back.

2. Skip The Cuppa

Despite the health benefits of coffee, it's not the best thing to brew if you're feeling run down. Caffeine is a stimulant essentially and provides false energy. After the peak, you can feel even more tired than what you did before.

3. Eat Up At Breakfast

A big mistake people can make is limit their breakfast to either protein or carbs. Breakfast should be balanced too. Add fruit to your cereal or yoghurt, add nuts or seeds to your fruit salad and make the most of your morning meal.

4. Suuuperfruits!

Apples, stone fruits, berries and tomatoes are some of the best energising fruits out there. The key to getting the most out of your fruit bowl is variety.

5. Think Fat

Don't zap fat from your diet entirely. Healthy fats are essential if you want more energy. Fat is needed to absorb key antioxidants and antioxidants are important for energy because they keep your cells healthy.