Eat your way happy

These snacks will help keep your mind in gear
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If you're anxious
Grab a grilled-chicken wrap at lunch, hold the mayo. "Eating 20g of protein helps your brain create dopamine and norepinephrine," says Dr Judith Wurtman, author of The Serotonin Power Diet (Rodale). These neurochemicals keep you alert.
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If you're depressed
Have some grilled salmon or sushi for dinner. Eating fish makes you 31% less likely to suffer from depression, say researchers at Finland's University of Kuopio. Just don't dwell on the world's depleted fish stocks – it's depressing.

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If you're insecure
Have a snack-size chocolate bar when she's in the bathroom. "Chocolate contains chemicals to brighten your mood," says Elizabeth Somer, author of Food & Mood (Owl Books). These include anadamine, which targets the same receptors as marijuana.

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If you're stressed
Grab a handful of sesame seeds while you're working. "Stress depletes your body's magnesium, reducing your coping abilities," says Somer. Seeds refuel m-levels. And have been eaten since 1600BC. Impress the boss with that one.

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If you're restless
Snack on some fat-free popcorn half an hour before you hit the sack. Popcorn's carbs tell your body to create serotonin, the chill out neurochemical. "Be sure it's fat free as fat slows the serotonin boosting process," says Somer. Makes you fat, too.

Words by Men's Health
Photography by Jeff Harris