Ever had one of those mornings where you wake up feeling like you've got the worst hangover? You feel so run down and symptoms like headaches, and nausea are enough to make you want to pull those warm covers back over your head and spend the rest of the day in bed.

If you're not suffering the consequences from the night before, the answer could be your energy levels are low.

Energy comes from calories and eating too little will affect your energy levels, but even if you're not dieting, eating the wrong foods could leave you feeling sluggish.

Here are some tips to keep your energy levels up, and leave you feeling energetic throughout the day:

Atkins followers may want to turn away now as carbohydrates such as: bread, pasta, potatoes, and cereals, are great sources of energy. Choose unrefined carbohydrates (ones which have the whole grain) for slow energy release. Not eating enough carbohydrates could run-down your energy levels for up to a month.

Don't skip breakfast. A bowl of porridge, Weetabix or Shreddies provide good sources of energy, and keep your tummy full till lunch time. Fresh fruit and even a smoothie(yes a smoothie) will give you a dose of well-needed energy and fibre to aid digestion.

Try to make sure you eat at least three meals a day. If you don't have time you can snack (yes you can) on fresh, dried or canned fruit. A handful of nuts will give you bundles of energy for a quick pick me up, while cereal bars, flavoured yoghurt or rice pudding are great for in between meals.

Iron is also important for the body's energy levels. The main function of iron is to carry oxygen from lungs, to muscles, and the rest of the body so when iron is low, this oxygen consumption slows down. If your body is low in Iron you may irritability and fatigue might step in. Iron is found in red meat, wholegrain bread and green vegetables such as: broccoli, cauliflower, and brussel sprouts, which are also high in Vitamin C. For a quick lunch buy a fresh ready-made salad from your nearest supermarket, and add some flavour to it with the Thousand Island Sauce Light, for a healthy lunch that also tastes good.