Food & Mood

Our choices affect our moods.

We all have foods we rely on to comfort us - often starchy, sometimes sugary, usually simple - mac and cheese, cookies, ice cream, chips. If we rely on these comfort foods too much, or if they become a mainstay in our daily eating, these foods could be doing more harm than good for our mental health.

Can foods actually make us happier? Science says yes. The best meal to enhance your mood is one that combines complex carbohydrates with lean proteins and colorful produce. Whole foods are best. Complex carbohydrates from whole foods (like sweet potatoes, rolled oats, beans and quinoa) can increase availability of the feel-good chemical seratonin in your brain. Minimizing simple carbohydrates (think white flour and most processed foods) will also help.

Protein (from foods like fish, beef, chicken, turkey, tofu, beans, eggs and low sugar yogurt) has been linked to higher levels of dopamine and norepinephrine, which are brain chemicals that play a role in your mood, motivation and concentration.

Fruits and vegetables are high in vitamins, minerals and antioxidants that nourish your body and have also been shown to boost happiness.

Research on the Mediterranean Diet shows multiple health benefits, too.

If you are overwhelmed, you can start small. It’s helpful to journal what you’re eating and notice any trends in your mood. You’ll likely notice you feel great while eating cookies, but may get a headache, be irritable or crash an hour later. Eating a small bowl of yogurt with berries, a little honey and a sprinkling of dark chocolate chips will keep you fuller longer and can help you feel balanced, calm and grounded. Be patient- it takes time to notice any big shifts. See my “this for that” below to help with cravings and mood:

Instead of soda or a shake: try a smoothie ( 1 frozen banana, handful of spinach, handful of your favorite berries, scoop of protein powder, 1/2 cup oat/almond/soy milk, a couple of dates for added fiber, antioxidants and sweetness)

Instead of cookies: have a handful of dark chocolate chips

Instead of potato chips: have some almonds or walnuts

Instead of a poptart/cupcake/donut: try a homemade treat like this delicious pumpkin muffin recipe.

Try to be flexible and allow yourself to eat intuitively. Food is fuel, but eating is also social and comforting.