in the cancer-protective antioxidant quercetin. For the longest-lasting energy fix, try porridge (use rolled oats, not instant oats, as they have a lower glycaemic index (GI: the rate at which energy is released): 42 versus 65) with honey. Add pumpkin seeds

have a high glycaemic index (GI), which means their carbohydrates are fast-releasing. But sweet potatoes break down and release their carbohydrates more slowly, to provide longer-lasting energy. They are also rich in omega-3 oils (0.9g per 100g

, and apples are rich in the cancer-protective antioxidant quercetin. For the longest-lasting energy fix, try porridge (use rolled oats, not instant oats, as they have a lower glycaemic index (GI: the rate at which energy is released): 42 versus 65) with honey