THERE'S NO NEED TO WASTE YOUR MONEY on exotic-sounding energy boosters like guarana and ginseng. "Any food will give you energy," says dietitian Tara Geise. After all, that's exactly what food's for. The real trick to maintaining a full charge all day is choosing the right combo of foods at different times of day.

JUMP-START THE DAY

"The most important way to energise yourself is by starting off the day with breakfast," Geise says. Pair complex carbohydrates with a little bit of protein for staying power - have thick-cut wholegrain toast with peanut butter or high-fibre cereal with milk.

COMBINE FORCES

Choose snacks that blend fibre and protein. Hello, bread! "They'll help you feel satisfied and keep you from becoming hungry," Geise says. Her top picks: wholegrain toast with reduced-fat cheese, or high-fibre cereal with yoghurt.

STAY HIGH

The trad three-meals-per-day plan creates highs and lows caused by fluctuating insulin levels. Opt for more food in smaller quantities. "Eating every three to four hours releases smaller amounts of insulin, keeping energy steady," says Geise.

BUZZ OFF

Can't give up the caffeine? No worries; a 235ml coffee - not a 1L thermos-full - will pep you up enough. And make it a latte - "With milk, you'll get more benefit from protein and calcium," says Geise

COUNT KJ

Artificially-flavoured, low-kilojoule sweet nothings are just that - nothings. "If a food or drink has no kilojoules, it won't feed your body," says Geise.