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How To Have A Happy January Part 5


January is a challenging month for most, a lack of daylight, miserable weather and little to look forward to. However, the food you choose to eat throughout these drizzly days will go a long way in dictating your mood and motivation. Concentrating on embarking on a diet that contains the following nutritional elements will arm you with useful tools to create and sustain motivation and positivity. Each week we will be posting two vital vitamins and nutrients that aid in boosting mood, energy and vitality, along with the top foods and delicious recipes.


Vitamin B12

Having a deficiency in vitamin B12 will slow down your ability to reason, make you feel fatigued and encourage a feeling of lowness.

Rich sources

Try out these recipes to increase your vitamin B12 levels:

Sweet potato, spinach and feta frittata

Marinated sandwich sardines

Aubergine and turkey lasagna



Studies have found that low levels of zinc can increase depressive symptoms and an imbalance of mood. Vegetarians also need as much as 50% more zinc than meat eaters due to the body’s lower absorption rate of plant-based zinc. 

Rich sources


Create the following recipes to help boost levels of zinc in your diet:

One pot Moroccan chicken

Chickpea stew

Poached chicken with mushrooms


For more about healthy eating please click on the boxes below. 

To discuss our Employee Nutrition Services, call 07778 218009 or email Anna.

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