Vitamin B12 is found naturally in a wide variety of animal foods. Plant foods have no vitamin B12 unless they are fortified. You can get the recommended amounts of vitamin B12 by eating a variety of the foods including: 1  Organ meats (beef liver). 2  Shellfish (clams). 3  Meat, poultry, eggs,milk and other dairy foods.
Eating a variety of healthy foods is one way to help you smile when you step on the scale, and modifying your diet to include more mood-enhancing foods can also help you maintain that cheery disposition. A healthy diet isn't a cure for clinical depression or mood disorders, however.
Eating well and being physically active most days of the week can help you. 1  keep your blood glucose level, blood pressure, and cholesterol in your target ranges. 2  lose weight or stay at a healthy weight. 3  prevent or delay diabetes problems.  feel good and have more energy.