A nutritionist's hour-by-hour guide to supercharge your diet

If you are into nutrition, you know there is a raft of information out there to help you count your carbs and check off your daily fruit and vegetable targets.

By submitting your email you are agreeing to Fairfax Media's terms and conditions and privacy policy. In addition, some whole fresh fruit or a serve of wholegrains via a dense grain bread or low-sugar oat or granola mix will offer dietary fibre to help support digestive comfort and gut health. Oats mixed with fruit, eggs on a slice of wholegrain toast, or a warm breakfast bowl with salmon are all excellent breakfast options.Opting for a piccolo or small coffee will give you a nice 100mg hit of caffeine to keep your brain firing for an hour or two.

Opt for a lunch mix that contains a protein base such as chicken, turkey, lean meat or legumes, as these foods are a rich source of the amino acid tryptophan, known for its mood-boosting benefits. From a cognitive perspective, green tea is a particularly good choice, with a growing number of studies showing that it appears to have a positive effect on memory as well as a number of cardiovascular benefits.

Team your nuts with some yoghurt, or a couple of wholegrain crackers with cheese or nut spread, or a small protein-based snack bar for energy. Alternatively, there are worse things you could do than sneak a couple of squares of dark chocolate.Many of us finish work ravenous and reaching for dip, crackers, cheese and wine, often succumbing to a complete kilojoule overload before dinner.

A bone broth-based clear soup is exceptionally low in calories and linked to improved immune function, thanks to the presence of carnosine, a molecule directly involved in immune cell activation.For those who enjoy an alcoholic drink after work, it can be easy to fall into a habit of working through a bottle of wine on more nights than not.

goodfoodAU SusieBDiet You don't do it all at once like this plate. avos mung bean sprouts alfalfa sprouts wild rocket and baby spinach. check out the nutrients in that It's stupid.

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