Eating the right things can help you cope with everyday pressure and anxiety.

Use this sample menu to de-stress your body, with foods that release the calming hormone, serotonin, and include vitamin C to boost your immune system, provide better absorption of iron and magnesium, and promote healthy tissue growth.

Recipe suggestions are for one (double to serve two)

For breakfast
Make a smoothie using a banana, several large chunks of fresh or tinned pineapple and the juice of a large orange. Blend until smooth. Not only is it full of goodness, it's quick, easy and filling. A great way to start a busy, stress-filled day.

For a mid morning snack
Munch on lightly toasted walnuts and dried dates. Instead of the usual caffeinated tea or coffee - which can just fuel your stress levels - try a herbal tea or infusion. Choose one that has a calming effect, like chamomile.

For lunch
Tuck into a freshly made pasta salad, which can be made the night before and stored in a plastic container. Eating fresh, unprocessed foods will be kinder to your liver and help it function more efficiently. Cook some penne or twists, about 75g, in boiling water, drain and while still warm drizzle with a light lemon vinaigrette made with fresh lemon juice and olive oil, sea salt and black pepper. Fold in a small tin of tuna, a handful of baby spinach leaves and half a diced red pepper.

For dinner
Stress depletes the body of vitamin C and both sweet and new potatoes are excellent sources of this essential vitamin. Peel 4-5 small sweet potato and one regular size white potato and cut into 2cm/3/4 inch chunks. Drizzle with a little olive oil, sea salt and pepper and roast in a 200C/gas mark 6 oven for 45-50 minutes. Wrap one or two fresh mackerel in foil parcels with a few slices of lemon in the cavity and scatter with sprigs of fresh parsley or thyme. Place in the oven 15 minutes before the potatoes are done. Oily fish such as mackerel and tuna contain polyunsaturated fats called omega-3 fatty acids. They can help stop blood from clotting, hence lowering the risk of heart disease, an ailment often associated with stress. Serve with some steamed broccoli - another vegetable high in vitamin C - sprinkled with sesame seeds, which provide calcium that's important for a healthy cardiovascular system.

For dessert
Splurge with a bowl of fresh berries topped with a dollop of vanilla yoghurt and sprinkled with cinnamon. Again, berries are a good source of vitamin C and the live cultures in low-fat bio yoghurt will help the digestive system stay healthy.