The beginning of the year is a wonderful time to tune up our lifestyle and make small adjustments to our health habits. Even the smallest changes in your eating style can have dramatic effects on your attitude, mood and energy level.

Here are a few ideas to improve mood and attitude:
• Eat more fish. The type of fatty acids found especially in fish from cold water (for example salmon, mackerel, tuna, sardines, herring) help reduce depression and boost mental alertness. Aim for three to four servings of fish per week.
• Drink milk. Calcium boosts alertness and mood. Include three servings of low-fat dairy foods each day. If you don’t like (or can’t tolerate) dairy products, try soymilk or fruit juices fortified with calcium, almonds, or calcium-fortified cereals.
• Keep it small. Consume small, frequent meals throughout the day to help manage portion control. Each meal should include sources of complex carbohydrates, protein, and healthy fat. This keeps serotonin (an important neurotransmitter) in the normal range. Serotonin helps relay messages from one area of the brain to another and has been found to influence a variety of psychological and other body functions including mood, appetite, sleep, memory and learning.