How come I feel so tired mid morning, even if I've had breakfast?

There could be a few reasons for this, but most common is as a result of not eating the right balance of protein and carbohydrate for breakfast. To put it simply, carbohydrate first thing in the morning (toast, cereal, porridge, pastries) is digested more quickly than a mix of protein & carbohydrate.

Breakfast should contain some protein, maybe a boiled egg (protein) with some wholegrain toast (carbs) or a bown of porridge (carbs) with a generous mix of milled seeds, nuts and quinoa (protein). Protein slows down the release of sugar from carbohydrates, so helps to sustain energy levels for longer.

Many of us are also particulary sensitive to long periods without food. 3 or 4 hours between meals or snacks can lead to serious energy dips, mood changes, dizzyness and nausea. We're all different, so we all respond differently, but if you notice this happening, make a pojnt of eating more often and ensuring that you have some protein every time you eat. Mid morning snacks like mixed nuts, veg sticks dipped in hummus and peanut butter on oat cakes are all excellent ways to maintain energy levels.