Feeling blue? Then ditch those sugary treats and put fish on your dish

Who hasn't reached for a cup of coffee or dived into a tub of ice cream after a bad day at work? Sadly, they leave us feeling great for a while, but the sensation soon passes.

Instead, it's better to try to go for slow-burn foods which contain energy to help keep our blood sugar levels and our energy and moods stable.

The first step to eating yourself happier is to avoid skipping meals, reduce alcohol and caffeine intake to one cup a day and give up smoking. All these are enemies of calm moods and stable blood sugar levels.

Then make an effort to alter your diet to include red meat, wholegrain cereals, nuts, beans and yeast.

Substitute sweet snacks for unsalted nuts, dried figs or apricots, pumpkin or sunflower seeds, oatcakes and raw vegetable sticks.

The other top tip for banishing the blues is oily fish, rich in essential omega-3 fatty acids, which can help to boost serotonin levels, a feel-good hormone.

Studies have shown that people who eat lots of oily fish--the number one source of omega-3 fatty acids--have particularly low rates of depression.

So start changing your diet for a new happier you, and try a salmon dish, which is not only delicious but rich in those mood-enhancing fatty acids.

Recipe lemon and dill salmon (serves 4)

* 400g baby new potatoes, halved

* 2tsp olive oil

* 2tbsp chopped fresh parsley

* 2tbsp freshly squeezed lemon juice

* 4 fresh salmon fillets, each about 150g, skinned

* 8 thin slices of lemon

* 2tbsp chopped fresh dill

* 200g baby carrots, trimmed and cut in half lengthways (if thick)

* 200g baby corn, trimmed (or green beans)

* 200g sugar snap peas, trimmed

* Freshly ground black pepper

Fill the bottom of a steamer with cold water. Toss the potatoes with the oil and parsley and place in a steamer basket. Steam until the potatoes are tender. Transfer to a serving dish and keep warm.

Place the salmon fillets in a lightly oiled ovenproof plate. Squeeze the lemon juice over the salmon fillets, top with the lemon slices and sprinkle with the dill. Season with a little ground black pepper. Place the plate in a steamer and arrange the mixed vegetables around the plate.

Steam for about 18-20 minutes until the vegetables are tender and the fish is cooked. Serve with extra lemon wedges for squeezing.