Top Foods to Keep You Going Throughout the Day

At times, living in the 21st Century can feel very energy-consuming. Our days quickly fill up with all the different aspects of our lives, including work, family, friends, sports and hobbies! With so much happening, it is vital to look after ourselves, which all starts with what we use to fuel our body.

Ensuring we are getting the correct amount of energy and nutrition requires us to review our diet and make sure we are choosing the healthiest options.

Here at Esquires, our coffee shops in the UK knows that many of our customers are interested in making eco-conscious and healthy lifestyle choices, so we have created a blog post on which food and drink options are best for providing energy throughout the day!

Our favourite coffee shop food

The Importance of a Balanced Diet

When looking at the benefits of food, it is important to point out that not one single food can offer you energy, but it is, in fact, a combination of foods which work together to achieve this. Therefore, it is integral that we have a balanced diet that encompasses all the food groups throughout the day.

The NHS website recommends eating fruit, vegetable, carbohydrates (ideally wholegrain where possible), protein-rich foods and a small amount of dairy for a balanced diet.

We are going to explore examples of these foods in the post and offer suggestions of ideal times to eat them during the day.

Extra Tips

To accompany our top foods that offer energy throughout the day, we also have some additional tips about how to eat them to make sure you get the best out of them.

Eat Regularly

Firstly, it is essential that you eat steadily throughout the day at consistent times. Ideally, you should eat three meals in one day as well as a nutritional snack when needed, in between your main meals. This will help your body to keep going throughout the day.

Hydration is Essential

One of the best ways to ensure you are not feeling tired is to make sure your water consumption is correct. Aim for between six to eight glasses a day and try to stick to good old H20 or beverages that are sugar-free.

Reduce Your Sugar Intake

The NHS website has declared that the UK suffers from having too much sugar in their diet.

Of course, not all sugar is bad. Sugar can be found in fruit and vegetables, which are integral for maintaining a healthy diet. Processed sugary food such as biscuits, cakes, chocolate and sweets are the primary concern of the NHS. Therefore, look at making sure your intake is moderated and perhaps save sweet indulgences for ‘treat days’ to reduce the amount you consume.

Breakfast is the Most Important Meal of the Day!

We believe that one of the best ways to sustain your energy throughout the day is to start your morning with a healthy breakfast! Too many of us skip it and disregard its importance. However, it is key for keeping yourself fuelled up until midday. For more ideas on how to amp up your breakfast, take a look at our blog on energy foods for breakfast!

Top foods to keep you going throughout the day infographic

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Our Top Drinks

Alongside food, it is also key to check what you’re drinking. As previously mentioned, water is best for hydration. There are also some other comfort-drinks you can try too to keep those energy levels up!

A cup of coffee.


Coffee is a popular choice for a burst of energy, especially in the morning!

A proven way to help you shake off that drowsiness, caffeine found in coffee is a go-to for when we are tired! Coffee can be consumed in many delicious ways, including being served hot, cold, with milk, without milk, the list goes on! For more insight into the wonderful world of coffee, why not take a look at these unusual coffee drinks?

Of course, we encourage you to make sure you don’t drink more than your body can handle, as it can cause issues such as lack of concentration and fidgeting if consumed too much.

Also, ensure you drink it well in advance of sleeping to ensure you don’t stay up!

Green Tea

Another drink which can offer a burst of caffeine, green tea is ideal for those who prefer to acquire a little less caffeine than what is found in coffee.

Furthermore, the amino acid L-theanine in green tea, reportedly helps concentration and focus by increasing brain function.

Hopefully, we have inspired you to ensure healthy eating is included in your busy, daily routine.

What are your favourite healthy go-to foods? Why not share them with us on our social media channels? We would love to hear about them!