Here’s How Healthy Eating Can Help Improve Your Mood

A well-balanced diet with a variety of nutrients is good for both your physical health and your mental and emotional well-being. It’s tempting to try to beat the blahs with sugary treats and empty-carb snacks, but processed foods can contribute to feelings of stress and anxiety. For optimal health and happiness, fill your plate with vitamin-rich fruits and vegetables, complex carbs, and lean proteins.

The Food/Mood Connection

Can food really put you in a good mood? Yes! Certain foods and nutrients are linked to brain chemicals that affect your mood, motivation, focus and energy. A healthy diet of colourful fruits and vegetables, complex carbs and lean proteins can increase the production of happy hormones like serotonin and dopamine in your brain to boost your mood. Meanwhile, sugary snacks and processed foods can lead to inflammation in the body and brain, which contributes to depression, anxiety and stress.

Best Nutrients for a Healthy Mood

Food and mood go hand in hand, which is why eating well is important for your physical and emotional well-being. Here are a few essential nutrients to enhance your mood:

Vitamins: Abundant in fruits and vegetables, vitamins like B12 and D can help to boost mood, improve other brain functions, and ward off depression.

Folate: Found in leafy greens and cantaloupe, folate facilitates the production of happy hormones like serotonin, dopamine and norepinephrine to help boost mood.

Tryptophan: Found in turkey, milk, nuts and eggs, tryptophan also helps to elevate serotonin levels to reduce anxiety and irritability.

Magnesium: Found in whole grains, nuts and legumes, magnesium helps produce the happy hormone serotonin to improve mood and banish the blues.

Omega-3 Fatty Acids: Found in spinach, salmon and fatty fish, healthy fats help fight symptoms of depression and stress.

Zinc: Zinc-rich foods like cashews and pumpkin seeds can help combat depression and balance your mood.

Best Foods to Eat

A good combination of fresh fruits and vegetables, complex carbs and lean proteins will help to enhance your mood and mental wellness. Here’s some healthy options to work into your diet.

Berries

Berries, especially blueberries, are rich in vitamins, antioxidants and serotonin-releasing anthocyanins, which are linked to lower rates of depression, anxiety and stress.

Bananas

This sunny fruit is rich in vitamin B6 which helps make dopamine and serotonin, as well as fibre and potassium which improves your gut biome.

Dark Chocolate

Dark chocolate is rich in flavonoids that help increase feel-good chemicals in your brain, as well as antioxidant-rich cocoa that can promote feelings of contentment vs. anxiety.

Fatty Fish

Fatty fish, such as salmon and tuna, are rich in vitamin B12 and omega-3 fatty acids, which have been shown to reduce anxiety and promote positive feelings.

Leafy Greens

Dark leafy greens such as spinach and Swiss chard contain folate and magnesium, which help lower anxiety and elevate serotonin levels in your brain.

Nuts & Seeds

Nuts and seeds, such as almonds and pumpkin seeds, are rich in vitamin E and selenium, which help fight free radical damage in the brain.

Yogurt

Probiotic-rich yogurt and other fermented foods help to balance your gut bacteria, raise serotonin levels, and reduce stress and anxiety.

Importance of Healthy Meal Planning

Planning nutritious meals and snacks will help you develop healthy eating habits and eat a wider variety of nutritious foods. When time is tight, having healthy meal plans in place also makes it easier to eat-in vs. ordering take-out or hitting the drive-thru window.

Healthy Snack Options

Choosing the right snacks can help keep you healthy, energized and satisfied between meals. Be sure to keep a variety of healthy snacks on hand such as fresh fruit, veggies and dip, nuts, popcorn, trail mix and yogurt. You can also make your own snacks like muffins and granola bars which allow you to control ingredients.

Healthy Fast Food Options

The occasional takeout meal is hard to avoid, but you can still choose healthy fast food options when you’re eating out:

Take advantage of healthy side dishes at fast food restaurants by swapping fries for baked potatoes or salads with low-fat dressing
Skip the meat and choose veggie burgers, pitas, subs, or burritos
If options are limited to burgers, choose single-patty or kid-meal sizes
Choose grilled or roasted entrées like roast or grilled chicken vs. fried or breaded options like chicken nuggets and battered fish
Choose healthy breakfast foods like bagels and yogurt over greasy grilled brunches

Healthy Drinks for the Whole Family

Getting kids to eat nutritious foods can be challenging, but ensuring healthy, proper hydration can also be difficult. Here’s some tips to keep healthy drinks in heavy rotation around the home:

Encourage your family to drink water at every meal
Add natural flavour enhancers to water such as lemon or lime to promote consumption
Use coconut water as a healthy hydration alternative to sugary sodas and sports drinks
Make homemade smoothies to boost your family’s consumption of fruits and vegetables while controlling added ingredients
Brew caffeine-free herbal teas such as chamomile and rooibos for healthier alternatives to sweetened beverages

Eating well helps you to look and feel your best. It also helps your body and brain to function at peak performance. Now that you understand more about nutrition, happy hormones, and gut health, you can start making more informed meal choices for your family.