Nine ways food can boost mood and increase happiness

Do have a family bake-off

Commercial baked goods are stuffed with empty calories (a large muffin has nearly 550!), not to mention buzz-killing bad fats that have been linked to depression and low energy.

Try it today: Keep the convenience and ditch the junk food by prepping a batch of fibre-rich muffins at home. Pack one in your lunch along with a handful of walnuts (which also help fight the blues) for a healthier, happier afternoon break.

Try our cranberry-bran muffin recipe!

Do choose grass-fed beef

Not all meat is created equal: Pick grass-fed over grain-fed for the highest levels of omega-3s, which research shows can help you beat the blues. Stick to a palm-sized portion and serve with vitamin-C-rich vegetables like broccoli or bell peppers to help your body absorb the iron in the meat.

Do snack on pumpkin seeds

Is a looming work presentation making you nervous? Try munching on pumpkin or squash seeds. A study in the Canadian Journal of Physiology and Pharmacology found that the combination of tryptophan and carbohydrates in them can help quell anxiety. Plus, they're rich in zinc, a natural antidepressant.

Make it a habit: Stash some in your desk drawer. Try them roasted with ginger, turmeric, olive oil and sea salt.

Do give thanks

Turn every meal into Thanksgiving — counting your blessings is linked to increased well-being. A 2012 study found that grateful people are less likely to be down in the dumps and more likely to sleep well, feel good about themselves and enjoy happy, positive relationships.

Make it a habit: Take a minute before each meal to say thank you.

Do toss up your salad dressing

Spritz a dressing made with extra virgin olive oil on your salad. It contains natural polyphenols (happiness-inducing superstars) and its antioxidants can help reduce inflammation.

Try it today: Our favourite mood-boosting dressing is Chatelaine's triple-tested Maple vinaigrette. Combine 2 tbsp maple syrup, 2 to 3 tbsp freshly squeezed lemon juice, 1/4 cup extra-virgin olive oil, 1/2 tsp Dijon, 1/4 tsp salt, a pinch of black pepper and 1/4 tsp tarragon. Serves 6.

For more on how to make the healthiest salad dressings, click here!

Do slurp up soba

Soba noodles are made with buckwheat, which has high levels of lysine, an amino acid that research suggests may lift your mood. (Plus, they're gluten-free.) So skip the sushi and order a steaming bowl of soba soup, or make your own noodle dish with our recipe, below.

Bonus: Spinach is rich in healthy minerals like magnesium that can help bring on the cheer. Try our sesame-ginger tofu and vegetables recipe.

Do treat a friend to lunch

Step away from the desk! The health benefits of bonding over a break mean the occasional out-of-office lunch should definitely be on your to-do list. Women often rank eating and socializing as two of the things that bring them the most joy, and strong social networks can help ward off depression. Want to boost the benefits? Pick up the tab. Studies show spending money on someone else gives you more pleasure than spending it on yourself. Plus, sitting with someone means you talk more and eat more slowly, which gives your body time to recognize when you're full and also helps with digestion.

Do suck back oysters

They're the highest food source of zinc, a.k.a. the mood-saving mineral (a deficiency can lead to depression).

Try it tonight: Go for oysters after work with your sweetie, then head home to enjoy the, ahem, other benefits of the shellfish of love.

Do breakfast like Grandma

A breakfast of complex carbs is brimming with benefits: It will give you more energy, make you feel fuller, boost your brainpower and reduce sugar cravings all day long. So drop the doughnut and savour a stick-to-your-ribs meal — think a scrambled egg sandwich or veggie omelette with whole-grain toast. Nutritionist Trudy Scott, author of The Anti-Anxiety Food Solution, also suggests trying gluten-free steel-cut oats or quinoa.

Time-saving shortcut: Make a big batch of steel-cut oats and freeze in single servings. Reheat, then add berries and nuts for old-fashioned food in a flash.

Try our breakfast sandwich recipe or this healthy vegetable omelette with lentils!

Do sip a cherry-almond smoothie for dessert

Blend a banana with frozen cherries (rich in depression- and anxiety-fighting polyphenols), protein- and probiotic-packed plain Greek yogurt and 1 tbsp almond butter. 

Spread more joy: Almond butter is easy to make. Just blend nuts, a pinch of salt and a splash of vegetable oil in a food processor.

Get more Do Diet tips here.