Eat Your Way Happy!
Follow these tips adopted from Maggie Moon, MS, RD, a nutrition writer and consultant dietitian based in New York City, and eat your way to a better mood.
Breakfast
-Start your day with fruit. Better mental health is linked to diets with more fruits and veggies.
-Oatmeal is a another great way to start your day as it has been shown to stabilize blood sugar more than some ready-to-eat cereals, and stable blood sugar helps stabilize mood.
-Too much caffeine can cause anxiety, so limit your intake to one cup a day.
Lunch and Dinner
-The Mediterranean Diet exemplifies a healthy meal. Try lentils as a first course, then risotto with grilled shrimp and vegetables, followed by melon for dessert. A glass of red wine, as well as water, could accompany the meal.
-Save the bulk of your carbohydrate intake for the evening meal. The sedative effect of a high-carb meal aids in getting a better night’s sleep.
-Boost serotonin levels by building meals around whole grains like brown rice and black quinoa.
-Protein from plants and animal sources provide amino acids that act as neurotransmitters and keep the mind alert.
-Folate, found in beans, leafy vegetables, oranges, tomatoes, most produce and fortified grains and cereals, can improve serotonin levels.
-Omega-3-rich fatty fish, such as salmon, tuna, lake trout and halibut, can be safely enjoyed once or twice a week
-Canola and olive oil provide the type of healthy fats (i.e., monounsaturated) featured in the Mediterranean diet pattern.
Snacks
-Healthy snacks, like a handful of pistachio nuts, help keep blood sugar levels (and mood) stable between meals.
-Other healthy options that make perfect on-the-go snacks are apples, oranges, bananas, pears and baby carrots.
Beverages
-Even mild dehydration can have mood-dampening effects, so make sure to drink plenty of water throughout the day.
-While any tea is hydrating, green tea may have added mood benefits.
Vitamins & Minerals
-Although there is scant research to date on vitamin D and mood, there are plenty of good reasons (such as bone and heart health) to include a supplement of this vitamin.
-Getting enough magnesium has been shown to help animals who are noise-sensitive and jumpy.
What to Avoid
-Alcohol is a depressant; if you choose to partake, moderation is key.
-Red meat has been linked to an increased risk of developing depression.
-Sweets (e.g., chocolate) provide a short-lived boost that ends in a mood-downing drop in blood sugar levels.
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