Foods for a Good Mood: Beat the Blues by Changing Your Diet

Although it isn't always advisable to turn to food when you're feeling down, research shows that eating certain foods can have a positive effect on your mood.

Consider eating these foods when you're feeling blue:

1. Omega-3.

Foods with omega-3 fatty acids can help protect against depression. Foods such as fish, flaxseed, and walnuts are a great source of omega-3.

There have been studies which suggest that omega-3 fatty acids positively affect neurotransmitter pathways.

2. Fiber.

Eating foods rich in soluble fiber can help put you in a better mood. Soluble fiber helps balance blood sugar levels by slowing down the absorption of glucose into the blood.

* Foods that are good sources of soluble fiber include oatmeal, beans, citrus fruits, peas, strawberries, and apples.

3. Carbohydrates.

Low-carb diets are very popular these days. Therefore, many individuals avoid carbohydrates altogether. However, eating certain kinds of carbohydrates can have many benefits.

* Avoid simple sugars that are found in sweets and processed foods. However, foods with complex carbohydrates that take longer to break down in the body can be very beneficial.

* Carbohydrates help your brain to use tryptophan, an amino acid found in some proteins like turkey.

Once tryptophan enters the brain, serotonin production increases.

Serotonin is a hormone that elevates your mood. So feel free to enjoy some carbohydrates along with your tryptophan-containing proteins.

4. Chicken.

Chicken is a good source of vitamin B12, which is known to have a calming effect. Low levels of vitamin B12 can make you feel moody, tired, and miserable. So, eat more chicken!

5. Green tea.

Green tea contains an antioxidant known as theanine, which acts as a calming agent.

6. Fruits and vegetables.

Everyone knows that fruits and vegetables are good for them, but there are studies showing that some of them have higher mood-elevating properties than others.

* Eat broccoli and leafy green vegetables, such as spinach and kale.

* Fruits like oranges, bananas, mangoes, pomegranates, blueberries, and strawberries are very helpful for boosting your mood.

7. Ensure you're getting enough vitamin D

In addition to eating the right kinds of foods, you can get vitamin D simply by being exposed to sunlight.

* There have been studies showing a link between vitamin D deficiency and mood. Combat a bad mood by eating foods with vitamin D or going for a walk on a nice sunny day.

Discover which foods negatively impact your mood:

1. Avoid sugar and processed foods.

Those who turn to food when they're in a bad mood often eat sweets and other junk food.

Simple sugars that are broken down quickly can give you a temporary rush, but you'll come crashing down as your blood sugar levels drop. Therefore, it's best to avoid these types of foods.

2. Avoid deep fried foods.

Many deep fried foods are cooked in oils that are rich in omega-6 fatty acids. Omega-6 fatty acids can block the mood boosting omega-3 fatty acids.

It might not be possible to know exactly what foods might bring you out of a bad mood on any given day.

However, as a rule of thumb, stick to the foods that are known to be healthy, such as lean proteins, fresh fruits, and vegetables, while avoiding unhealthy, processed foods.

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Read This Before You Buy a Meal Kit Subscription

Global spending on meal kits has grown to over $1 billion dollars annually. More than 10 million families have bought subscriptions, and about 100 million more say they’re interested, according to industry statistics.

While meal kits may save you time shopping and provide you with ingredients your supermarket doesn’t carry, there are some potential disadvantages.

In addition to nutritional issues, the cost is high. Many plans charge about $70 a week for just a few meals.

Get the most out of your meal kit subscription. Consider these tips, along with alternative ways to make healthy eating more convenient and delicious.

Tips for Using Meal Kits:

1. Shop around.

Look for plans that match your preferences and dietary needs, including any food allergies. If your schedule tends to change at the last minute, you may want to try on-demand options that will help you cut down on waste.

2. Buy local.

Many stores are starting to carry their own meal kits. The extra time you spend food shopping may be worth it because the prices are usually lower than subscription services.

3. Limit salt.

Many meal kits are very high in sodium, which can be an issue if you have high blood pressure or other medical conditions.

You can often lower your intake by using only half of the sauce packages and saving the rest for another dish.

4. Reduce portions.

Even if the recipes sound healthy, they may be high in calories and unhealthy fats. If you’re watching your weight, cut back on serving sizes and add in more fresh vegetables.

Alternatives for Making Healthy Eating More Convenient:

1. Plan your menu.

Home cooking is much quicker when you know what you’re going to have for dinner. Creating weekly menus will save you time at the supermarket and in the kitchen.

2. Stock up.

Would you be more likely to eat in if you knew you had all the ingredients you need for your favorite dishes? Keep your pantry and freezer filled with basics like beans, nuts, and pasta.

3. Organize your kitchen.

You might discover that you like cooking once you free up enough counter space to move around. Stow away appliances you rarely use. Keep pots, pans, and other essentials within easy reach.

4. Master quick recipes.

Nutritious meals and snacks can be made in 15 minutes or less with just a few ingredients. Browse for recipes online or borrow cookbooks from your local library.

5. Cook in batches.

Use weekends or early mornings to prepare several meals at once. Cook chili or lasagna and freeze half for later.

Alternatives for Making Healthy Eating More Delicious:

1. Avoid junk food.

Ultra-processed food undermines your ability to appreciate natural flavors. Take a break from cookies and chips so you can appreciate the subtler taste of vegetables, fruits, and whole grains.

2. Add flavor.

On the other hand, you don’t have to resign yourself to bland eating. Liven up your dishes with ingredients like vinegar, garlic, and healthy fats, including olive oil.

3. Start a garden.

If the produce selection at your local stores is underwhelming, grow your own. Even without a backyard, you could start a container garden on your roof or in your basement.

Research community plots in your neighborhood or ask your neighbors if they’re interested in such a project.

4. Focus on presentation.

Elevate your dining experience by making your meals look attractive. Garnish your plate with flowers and set the table with cloth napkins and china.

You can make meal kits cheaper and healthier by buying them at local stores and reading the nutrition label carefully.

Once you discover recipes and ingredients you love, you may also want to switch to your own DIY strategies for making healthy eating convenient and delicious.

Did you find this post fun, informative and useful? If so, please share it with others!

If you have a comment, question or suggestion, please leave a comment below!

Cheers, Helene Malmsio


Related Reading: Healthy eating plan for your happiness and wellbeing


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