The good news is that stress is more easily solved than we think, sometimes even literally as easy as peanuts. Here are some simple but surprisingly potent foods that can help put an end to the stress cycle.

Nuts: Peanuts, walnuts, cashews—these are all great for lowering stress levels, and not just because chomping on them is rhythmically relaxing. Many nuts are high in zinc, magnesium, and B-vitamins, all of which help regulate mood and stimulate the production of serotonin (a brain chemical known to relieve stress). They’re also said to improve memory and concentration, although this has yet to be proven. Almonds are especially effective—pop a few just before a meeting and you’ll be good to go.

Fish: Most seafood is high in B-vitamins, but fish is the most reliable source. It’s particularly high in B6 and B12, the most important factors in serotonin production. As a welcome perk, some fish are also rich in omega-3 fatty acids, which lower cholesterol and prevent heart disease. Get your daily dose by packing a tuna sandwich for lunch or whipping up some grilled salmon for dinner, with some fresh vegetables on the side to balance things out.

Whole grains: If you’ve cut down on carbs for weight loss, you might be paying for it in other ways. Low-carb diets are shown to contribute to depression, as carbohydrates are one of the most effective serotonin boosters. Choose whole-grain over white varieties; they’re more filling and have undergone less processing, which means they’ve kept most of their nutritional value. Make sure to watch your portions as too much carbs in a short period can make you drowsy for the rest of the day.

Dark green vegetables: You might have heard about dark greens in talks about vegetarian health—they’re an important source of nutrition for those who have given up read meat. Vegetarian or not, you can benefit from the occasional side of broccoli or kale: they’re high in folic acid, which has been proven effective against depression, panic, anxiety, and other things that can arise from stress.

French press vs. filter

Filter coffee machines may be more effective at reducing fat content in coffee than a traditional cafetière. The difference is in the mechanism: with a traditional plunger, all the fat makes it to your cup, while the paper filter catches a lot of it. Studies have shown that drinking unfiltered coffee regularly increases homocysteine, a chemical that increases heart attack risk. However, filter coffee has much higher levels of caffeine, so it may not be a good idea if you have palpitations or other heart conditions.

Instant coffee

Unusually for something instant, this actually matches or even outperforms brewed coffee in terms of health. Instant coffee comes from brewed coffee beans that have been freeze-dried to remove the water. This process also removes the fatty chemicals found in most beans, so it’s virtually fat-free. The caffeine content is also much lower. The only thing you have to watch out for is the sodium, which tends to go up when preservatives are added. Check the labels to make sure you’re getting an unprocessed mix.

Espresso

Espresso is made by shooting pressurized hot water through the coffee beans. Like the filter process, it weeds out the fatty substances, leaving you with a fairly light but caffeine-rich mix. The nutritional value depends a lot on what you do with it—whether you get a single shot or mix it with water, milk, whipped cream, chocolate, or a variety of sweet syrups. Two to three cups of plain coffee probably won’t hurt, but most people have more than that.

Boiled and percolated

These types are less common, and for good reason: they’re among the least healthy coffee types out there. In both processes, most of the fat content makes it from the beans to the water because there is little to no filtering involved. It’s high in caffeine, though, so if you need an energy boost, this is a good way to get it, as long as you only have it on occasion.

What’s in a steak?

All meats, whether red or white, contain a number of important nutrients. These include Vitamin B, protein, and iron. In fact, the Canadian Cancer Society recommends about three servings of red meat per week to get the recommended dose of these nutrients. The catch is that red meat contains a high amount of less desirable stuff, such as saturated fat. The problem isn’t so much the meat itself but how it’s made; many commercial meats come from grain-fed animals, which have higher amounts of body fat because of their diets. That extra fat, of course, makes it to the groceries and onto our plates.

When is it too much?

There’s no consensus on how much red meat is too much, mostly because people have different dietary needs. Some of us need more protein and others could do with a little less fat. The recommended serving mentioned above is just a guideline; if you’re in good health and have no special dietary needs, it’s a good figure to stick to. The problem is that serving sizes seldom conform to these figures. The ideal 2.5-oz serving of steak is the size of a deck of cards, which is less than half the slab of beef you get at a restaurant. So the trick is not to count how many times you eat red meat, but how much you have in a sitting.

Does it make the cut?

Another thing to look out for is the cut of meat. Some cuts naturally have more fat than others, but the difference is not always visible. The leanest cuts are usually the inside round roast, strip loin, and sirloin steak. Tenderloin is also good as long as the visible fat is trimmed off. These cuts can be more expensive, but remember, ideal serving sizes are smaller, so if you stick to those, you can stretch $20 of meat over several healthy meals.

One last trick is to serve your red meat with vegetables. This doesn’t just balance out your meal, but also fills you up faster. Once you’re used to better cuts and smaller helpings, you’ll find that it’s easier to satisfy those meat cravings, not to mention it’s more guilt-free.

As their name suggests, antioxidants prevent oxidation, a natural result of our cells using oxygen. When this happens, the cells create a by-product called free radicals, which causes cell damage and leads to such problems as heart disease, diabetes, and cancer. Antioxidants fight these free radicals and help nurse the cells back to health, as well as strengthen your body’s defenses against disease.

The most common antioxidants include Vitamin A and a similar class of nutrients called carotenoids, Vitamin C, Vitamin E, and selenium. Most fruits and vegetables contain these to some extent, but the most abundant sources are carrots, broccoli, kale, tomatoes, peaches, citrus fruits, and leafy vegetables. Color is often a good indicator of nutritional content; if possible, try to get a lot of light and dark greens, yellow, orange, and bright red.

Red meat is an exception to this rule. Although it does contain selenium, another antioxidant, it’s high in many other chemicals that contribute to free radical production. Other animal products, such as chicken, poultry, and seafood, are a much safer source of antioxidants. You don’t have to cut it out altogether, but you do need to watch your portions and try to have it no more than twice a week.

Tea is probably the most popular source of antioxidants. Green tea is particularly good for this purpose; because the leaves aren’t left to dry up, as in black tea or oolong tea, they retain most of their nutritional content. Studies show that drinking three cups of green tea a day can lower your risk of disease by about a third. To make the most of each cup, get high-quality leaves and let it steep for at least three minutes.

Antioxidant supplements are another alternative, but they’re only recommended for people who cannot consume food sources because of allergies or some other condition. It’s still best to get your dose from natural sources, especially since they contain other important nutrients as well. If possible, make sure to have them with as few add-ons as possible, and eat them raw whenever you can so you don’t lose any of the content in the process.

For tea purists, tea should only be produced from a plant called Camellia sinensis, which is grown in China and India. In this sense, only green, white, black, and pu-erh (a post-fermented variety originating in southwest China) fit the definition. Again, any tea is good for you, but there’s good reason to stick to these type: Camellia sinensis is rich in flavonoids, a strong antioxidant that helps prevent cancer and cardiovascular disease. They also have more caffeine (although coffee has more) and theanine, which contribute to sharper focus and alertness.

In green tea, the leaves are steamed instead of dried, so little chemical change happens. This is why green tea has the highest antioxidant content and has been shown to inhibit several types of cancer, as well as a host of mental and cognitive disorders.

In black tea, leaves are allowed to oxidize completely. Black tea has fewer flavonoids, but a lot more caffeine. Most flavoured teas, including the Indian variety chai, are made from black tea because it has a sweeter, fruitier flavour. Its most well-known benefit is protecting the lungs from secondary smoke, which is known to be even more destructive than smoking itself.  Pu-erh tea is considered a variety of black tea where the leaves are aged and fermented. It has been linked to weight loss and cholesterol reduction, although definitive studies have yet to be made.

Oolong is a green-black tea hybrid in which the Camellia sinensis leaves are allowed to partially oxidize. It’s best known for its weight-loss benefits; combined with regular exercise and proper diet, it boosts metabolism and increases energy levels.

White tea is made from almost completely untouched leaves, neither cured, dried, nor fermented. Not as many studies have been done on it, but data shows that its anti-cancer properties may be even stronger than that of green tea.

The bottom line: what we know about tea is constantly evolving, but what we do know is that it’s good for you. No matter what kind you pick, a cup a day can’t hurt.

Cereal: Whole grains help fill you up faster and give you a good dose of energy to start the day. Instant oatmeal and other quick fixes work well, but whenever possible, go for whole grain or quick-cooking kinds—they’re less likely to have preservatives and will also help with digestion. Add some low-fat milk and fresh fruit to satisfy your sweet tooth without the calories.

Eggs: If you’re more into savory breakfasts, an omelette or breakfast casserole can be a good choice—as long as you watch your portions and fillings. Fresh vegetables such as mushrooms, tomatoes and zucchini are your best bet—they’re loaded with nutrients and fiber, which keeps you full until lunch time. Use no more than two eggs per omelette; any more and you drive up the calorie count.

Toast: Take two slices of whole-grain bread, put them on the grill, and jazz them up with a healthy spread (low-fat dairy or cottage cheese works well). If you like it sweet, use jam or honey, but make sure to choose a natural, low-sugar kind. This goes great with a cup of tea or coffee, plus some sliced fresh fruit on the side.

Yogurt: This is a great way to get your daily dose of calcium, especially if you want a break from the usual glass of milk. It’s also been proven to aid in weight loss. Choose from a wide range of low-fat yogurts, from plain to vanilla to a variety of fruits and berries. Add it to a bowl of fruit for a guilt-free breakfast salad, or pour some over your bowl of cereal.

Homemade muffins: Store-bought muffins tend to be loaded with fat and sugar, but you can easily make your own at home and control your portions. Using whole-wheat flour and adding bran or whole-wheat cereals can make them more satisfying and less calorie-rich. For added flavour, throw in some dried cranberries or blueberries, or any fruit of your choice.