Our days are full of energy-boosting tactics. That mug of coffee that gets us going first thing in the morning; the bag of crisps (or sneaky biscuit or two) at 11am to keep us going 'til lunch, and who doesn't blame it on an energy slump when we reach for a chocolate bar at 4pm?

According to a survey, the top ten foods we Brits think give us energy include: coffee, chocolate, tea, fruit, nuts, energy drinks, dark chocolate, sandwiches, sweets and oaty snacks.

But, as a new survey from Tilda Basmati rice points out, often we're getting our energy boosts from the wrong sources, and munching on the wrong types of food to get us through the day.

With help from experts, they've outlined three types of 'energy personalities' - calming, sustained and high - and how you can achieve them...

CALMING ENERGY

Personality type: You try to manage your stress levels, but are often overwhelmed, experiencing sleepless nights and tiredness during the day.

:: Carole Ann Rice, life coach, says: "Those requiring calming energy need to build in sensible time frames for their lives, so they're not chasing their tails and panicking about being up against the clock constantly. The pressures of trying to stay on top or get ahead at work are a central part of your personality, but this can often lead to the line between office life and home life becoming blurred."

:: Faya Nilsson, fitspiration blogger, says: "You should typically pursue the mindful side of wellness - yoga, meditation, Tai Chi or Pilates, and scale the level of relaxation or intensity as needed, to arrive at a state of calm energy."

:: Perfect foods to eat for calming energy: quinoa, pumpkin seeds, wild rice, walnuts and salmon, avocado, camomile, kale, chickpeas, beetroot, asparagus, ginger, pinto beans.

SUSTAINED ENERGY

Personality type: Your energy levels fluctuate between medium and low, influenced by what you're eating and how you're exercising. You often reach for fizzy drinks and biscuits as a quick fix, which impacts on your general wellbeing.

:: Dr Sarah Schenker, nutritionist and dietitian, says: "A characteristic of sustained energy individuals is a limited awareness of the foods they should be consuming to regulate mood and energy throughout the day. However, during a mid-morning crash, they may choose crisps and chocolate over a handful of nuts and seeds."

:: Nilsson says: "The fitness profile of the sustained energy individual is someone who enjoys hikes, long distance running or power walks. They choose these forms of exercise over others because they best complement their energy levels - a medium intensity approach over a medium span of time."

:: Perfect foods to eat for sustained-energy: edamame, wholegrain basmati rice, almonds, spinach, chia seeds, oranges, kidney beans, nut butter, oats, cucumber, lime, lamb, broccoli.

HIGH ENERGY

Personality type: You exercise regularly and intensely, are passionate about your diet, goal-orientated and very self-motivated.

:: Nilsson says: "High energy individuals tend to have a short attention span and will most likely enjoy workouts which are high intensity, short and deliver an effective training session, like HIIT [High Intensity Interval training]. Many high energy people say they're time-poor, largely due to balancing regular exercise, work and socialising."

:: Rice says: "Constantly on the go and with a need for high performance, it's often a lack of preparation time that is the biggest issue for high energy individuals. A reluctance to compromise on a packed schedule not only reflects the high energy groups' awareness that their time is precious, but highlights their dedication to whatever their fitness and life goals may be."

:: Perfect foods to eat for high-energy: banana, chicken, coconut, spinach, dark chocolate, basmati rice, tuna, honey, harissa, raisins, sweet potato, yoghurt, eggs.

:: Tilda Basmati rice has developed a Be At Your Best guide to help people understand how food can affect energy levels and inspire healthy lifestyle choices. To download the guide, visit Tilda.com