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.
The food you eat can affect your health and your risk for certain diseases. To eat healthier food, you may need to change some of your daily habits. You also may need to change some things in your environment. Changing your eating habits and your environment can help you eat healthier foods. 2  A healthy diet is good for your overall health. 3  It also can help you reach a healthy weight and stay there. 4  To improve your eating habits, it's best to make small lifestyle changes that you can keep doing over time.