10 tips to turn your meals into Happy Food

• Choose the right foods for happiness hormones

Foods that contain tryptophan or omega-3 fatty acids, such as fish, nuts or legumes, support the production of serotonin, also known as a mood neurotransmitter. Complement your diet with berries (flavonoids) and healthy fats, for example from avocados, to stay happy in the long term.

• Rely on spicy seasonings

Spicy foods like chili or Tabasco activate pain receptors in the brain, which leads to the release of endorphins. These natural happiness hormones have relaxing and invigorating effects. Ginger, pepper, vanilla and cardamom are also excellent mood lifters with harmonising effects.

• Treat yourself to occasional “treats”

Don’t permanently give up your favourite dishes. Occasional exceptions that you particularly enjoy prevent frustration and support your wellbeing. A piece of dark chocolate or a slice of cake for a special moment can trigger feelings of happiness.

• Enjoy your meal with all your senses

Pay attention to the appearance, colour variety and texture of your food. A colourfully arranged plate stimulates the appetite and lifts the mood. Try “Food Art” – an aesthetic presentation of food enhances the enjoyment.

• Eat mindfully and consciously

Avoid distractions such as your phone or the television while eating. Chew every bite slowly and at least 20 to 30 times to fully perceive the taste. This lowers your blood pressure, reduces stress and leaves you feeling more balanced after eating.

• Combine protein with carbohydrates

This combination gives your body energy and supports brain performance. Try, for example, scrambled eggs with bacon and tomatoes, cheese on bread, fruit salad or porridge with berries. Green tea with caffeine is a suitable additional pick-me-up.

• Light evening meals for a good night's sleep

Choose light dishes for dinner so you don't feel overly full. A steamed fish dish or a salad with strips of beef provide comfort and promote restorative sleep. Avoid foods that cause bloating or are too fatty.

• Eat calmly and relaxed

Set up your dining area invitingly, for example with flowers on the table. Create a calm atmosphere and consider your meal as a small event. Quiet, slow eating reduces stress and sustainably increases your wellbeing.

• Listen to your body rather than fixed meal times

Your body signals when it is time to eat – often before your stomach even starts to rumble. Watch for signs such as lack of concentration or irritability. This way you respond to your needs and avoid over- or under-eating.

• Eat in company

Shared meals with family, friends or colleagues lift the mood. Studies show that eating in pleasant company makes you more relaxed and happier. So take the time for a shared meal, as it strengthens both the body and social bonds.