The Happy Diet

Eat for Energy

• Choose whole foods that are as close to their natural state as possible. Think: a baked potato with the skin, an orange instead of juice. Foods that have not been processed are rich in vitamins and minerals. Refined or processed products have had many of their nutrients stripped away.
• Try fish, shellfish, eggs, poultry, lean cuts of beef or pork, and low-fat dairy products. Include a small serving of lean protein with all your meals and snacks, Bonci advises. "It takes longer to empty from your stomach, so you'll feel fuller."
• Go for wild salmon, avocados, olive oil, and canola oil. Healthy unsaturated fats and omega-3 fatty acids boost brain health and keep the immune system strong.
• Buy whole-grain breads and pastas, brown rice, beans, fruits, vegetables, nuts, and seeds. "Fiber is essential for keeping your energy level consistent throughout the day," says Tanya Zuckerbrot, RD, author of The F-Factor Diet. It helps slow the digestion of food, so your blood sugar remains stable, and it adds bulk, so you feel satisfied longer. "When you munch on refined carbs, you're more likely to overeat during the rest of the day, because you're constantly looking for food to get your energy up after it crashes," explains Zuckerbrot.