EATING WELL can boost your energy throughout the day. I'm not speaking of an instant jittery pick-me-up like coffee provides, but a sustained bounce. Like anything sustained, it takes a little while to build up energy, but it's not hard to do.

Before you can use nutrition to add oomph, though, you have to have the proper base. Nutrition is like the seat on a three-legged stool. The legs are proper sleep, activity and playtime. Doctors recommend at least seven to eight hours of sleep nightly, and at least 30 minutes of walking or other exercise daily.

To that I'd add at least 10 minutes of daily playtime, such as talking with a friend or family member who makes you laugh, or doing something you find relaxing, whether it be prayer or rock-climbing or whatever. I also recommend at least a two-hour stretch of uninterrupted fun each week.

Playtime is not wasted-- it helps you cope with stress and recharges you batteries.

Also, keep away from two big energy drains: alcohol and tobacco. More than one to two small drinks per day can cause exhaustion and liver damage. And smoking in any amount can interfere with the amount of oxygen reaching your brain, thus causing tiredness along with more serious problems.

Once you've got your sleep, activity and playtime in order, then nutrition has more of a chance to increase your va-va-voom.

steps to better eating

First, make sure you're eating at least every four to five hours while awake. Skipping meals or waiting too long can cause your metabolism to slow and conserve energy. Naturally, you feel may feel tired as a result.

Second, make sure you're getting enough calories. Energy in its most basic form is calories. Dieters who cut calories below 1,500 per day often fall into a slump because they just don't have enough calories to function optimally. Taking in more calories may mean slightly slower weight loss, but it feels better and is easier to maintain.

Next, balance your plate. Try to include a palm-size portion of protein-rich food at most meals, whether it's chicken, fish, lean meat, eggs, cheese, yogurt, beans, nuts or seeds. Wild salmon and walnuts are particularly good choices because they provide not just protein but omega-3 fats, which are heart-healthy and also insulate neurons in the brain.