One are the days when the main reason for eating was to stop feeling hungry. Experts now say that foods can affect our minds, as well as our bodies. Whatever your mood, there is a food that can give you the boost you need. The trick is to pick foods that have natural feel-good properties ? and these are getting far easier to recognise now that scientist have started to pay more attention to individual ingredients and how they affect our brain chemicals. Dietician Jill Leslie suggests that these 10 foods will help keep you happier, brighter and more relaxed.

Have a happy day with the ultimate feel-good menu

Freshly squeezed orange juice, a medium-size bowl of breakfast cereal or muesli with semi-skimmed milk, wholewheat toast with sunflower-oil spread or olive-oil spread and a little marmalade or jam, and freshly brewed coffee.

Coffee or tea with a wholewheat biscuit or a banana.

A wholewheat sandwich, spread with sunflower-oil or olive-oil spread and filled with either cold meat, tinned fish or lentils or liver pate, accompanied by a salad of tomato, watercress and cucumber, and live yoghurt for dessert.

A banana or an orange and coffee, tea or fruit juice.

A small packet of cashew nuts.

Wholewheat pasta with spinach and ricotta-cheese sauce, roasted peppers, and broccoli, followed by chocolate mousse.

A milky drink and a wholewheat biscuit.

Amino acids
All proteins in our food and bodies are made up of different amino acids.

Endorphins
Natural substances that control the transmission of nerve impulses and also control pain. They are five to 10 times more powerful than morphine.

Noradrenalin and dopamine
Brain chemicals that help us maintain a positive mood and stay mentally alert. Low levels can lead to depression.

Serotonin
This is the feel-good brain chemical that creates a positive mood. If you follow a strict diet, especially one with a very low fat intake, it can lead to unstable moods.

Tryptophan
An amino acid that the body can use to produce serotonin. Foods high in tryptophan tend to be starchy and high in carbohydrates.

Tyrosine
An amino acid in brain chemicals that creates a positive mood.

What they do
They make you feel more cheerful and energetic.

How they work
The natural sugars are released quickly into the bloodstream, boosting your energy. They also contain plenty of carbohydrates that sustain your good mood. Bananas are rich in potassium, a vital mineral for nerve functioning.

What's more
As well as potassium, they contain plenty of fibre and starch, which makes them an ideal snack.

What they do
They improve mental alertness and allow good moods to be maintained.

How they work
They contain oodles of vitamin C, which is involved in many reactions in our bodies, including the production of the brain chemical noradrenalin.

What's more
They are low in calories.

What they do
It improves your mood, mental alertness and possibly even your intelligence.

How they work
It allows a steady release of glucose, which is an important source of fuel for the brain, especially at breakfast time.

What's more
It is a terrific source of all kinds of B vitamins. The high fibre content helps regulate bowel function. Cereal is usually served with milk, which provides protein, calcium and more B vitamins.

What they do
The ultimate feel-good food. Eaten in modest amounts, scientists claim it can make you live longer.

How they work
It releases feel-good chemicals in our brains, similar to those produced when we fall in love. It also increases blood sugar levels very quickly, causing an energy boost.

What's more
Chocolate is a good source of iron and milk chocolate contains calcium.

What they do
They enhance a positive mood and improve concentration.

How they work
They are rich in vitamin C and folic acid, which help the brain chemicals to work effectively.

What's more
Dark-green vegetables contain vitamin A and betacarotene. Vitamins C and A help ward off infection. Betacarotene helps prevent some cancers and folic acid keeps your heart healthy.

What they do
It stops you feeling drowsy and low.

How they work
It is a good source of vitamin A, riboflavin, vitamin B12, calcium and protein from the milk.

What's more
Ice creams tend to be high in fat and sugar, but less fattening alternatives such as calcium-fortified frozen yoghurts and desserts contain just one-percent fat.

What they do
It combats depression.

How they work
The live bacteria in the yoghurt help prevent candidiasis (also known as thrush), an infection that can trigger depression and can occur in the mouth, gut or vagina.

What's more
Yoghurt is absorbed slowly and keeps blood sugars stable. All kinds of yoghurts are rich in protein and contain tyrosine. Because they are made from milk, they are rich in calcium, vitamin B2 and tryptophan.

What they do
It improves mental alertness and encourages peak performance during the day.

How they work
Caffeine is a stimulant and can keep you going for most of the day. Do not overdo it ? too much can have an adverse effect on memory and learning abilities. You can safely drink three or four cups per day, but it is important to have other fluids too.

What's more
Instant coffee is a good source of potassium, which is essential for muscle power.

What they do
They help boost mental alertness and maintain a good mood.

How they work
They are rich in the right kinds of oils and the amino acid tyrosine. They also contain a lot of magnesium, which allows the brain chemicals to reach the parts that need them.

What's more
Although nuts are high in fat, it is unsaturated fat and so does not contribute to 'bad' cholesterol levels. Therefore, nuts are a good source of fat for your daily diet and they are also a useful form of protein and iron for vegetarians.

What they do
Helps put us in a good mood and keeps us mentally alert. It can also make us feel relaxed.

How they work
Pasta is a good source of the amino acid tryptophan. It has been shown that people with a low intake of tryptophan can suffer from depression.

What's more
Brown varieties contain useful amounts of fibre that encourages healthy bowel function. Pasta is also a good source of vitamin B that helps the brain chemicals to work effectively.