10 ways to boost your mood with food
Getting the right nutrition in our bodies is so important for all aspects of our health; mental, physical and emotional. When we consume low-quality fuel or have unbalanced eating patterns it can affect our mood and ultimately our health and well being. We can boost our mood through what kinds of foods we eat and how we balance our meals patterning throughout the day.
Here are a few general tips to get you started:
1. It’s not always about what we eat, but HOW we eat. Meals are an opportunity to practice self care through mindful eating. Practicing mindfulness at meal times is one of the largest contributions to positive mental health. Take the time out of your day to sit down at a table, set a proper plate and put away all distractions. Notice the colours in your meal, the way it smells and the textures of the different foods. Enjoy meals with family, friends and colleagues as much as possible.
2. Do not skip meals or snacks. Aim to eat something every two to four hours to maintain energy levels and help prevent irritability, stress and discomfort (both mentally and physically).
3. Focus on quality foods to give you long-lasting, sustained energy. Try including more whole, fresh foods in your diet such as grains, fish, beans and legumes, nuts, seeds, fruit, vegetables and healthy fats.
4. Aim for variety and balance at every meal, this is the key to getting all the nutrients you need for health. Make sure there is a nourishing source of fibre, good-quality protein and healthy fats at every meal.
5. Give yourself permission to include a few treats and processed foods, and to try new and different foods at special occasions. Any eating pattern that is too restrictive can negatively affect our mental well being. By exploring new foods, we can expand our palette and the variety of foods we eat.
6. Avoid drinking too much coffee or tea. Too much caffeine can lead to problems sleeping, stomach upset, anxiety and irritability.
7. Include foods with B vitamins in your diet. B vitamins are found in foods such as whole-grains nuts and seeds, green leafy vegetables, citrus fruits and lean meats. B vitamins are important for concentration and memory, as well as help combat depression.
8. Include foods with tryptophan in your diet. It plays an important role in regulating sleep, mood, pain, appetite and anxiety. Tryptophan can be found in foods like turkey, chicken, milk, eggs and cottage cheese; whole grains like brown rice and quinoa, beans and legumes, sunflower and sesame seeds, nuts, and root vegetables. Pro tip: Try dark chocolate, it has both tryptophan and antioxidants, which means it’s great for our mental and physical health.
9. Include more omega-3 fats in your diet. Omega-3 is found in fatty fish like salmon, flax seed, walnuts and chia seeds. Omega 3 fats help boost our mood and are important in brain health and development (especially concentration and memory).
10. Try keeping a food journal, to help identify foods that may affect your mood. For example, “I eat less/more every time I ...” or “When I am stressed I notice the following about my eating patterns ...” Bringing awareness to how our emotions affect our appetite and eating patterns is the first step to finding positive coping strategies and solutions to stressors.