It has been noted that what we eat has an effect on how we feel. Research has shown that even small amounts of processed foods alter the chemical balance in our brain and cause negative mood swings along with noticeable dips in energy.
A healthy diet provides a foundation for our moods. If you’re wondering what diet is best for mental health, the good news is that there’s no one specific diet to optimize your mental health. A diet that includes plenty of whole foods, plant foods (whole grains, fruits, vegetables and legumes), and healthy fats coming from fish, nuts, seeds and olives is what is typically recommended for optimal health and well-being.
Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy. “I am hangry” refers to how we feel when we aren’t fed- we are hungry and angry and need nourishment! I believe that the best meal to enhance your mood is one that combines complex carbohydrates with lean proteins and colorful produce. My favorite is a roasted salmon salad with lots of green leafy veggies and quinoa and avocado. Click here for a delicious easy recipe.
Here are some examples of meals to enjoy that combine protein, fat, fiber, and colorful produce:
Egg quiche with quinoa crust, olive tapenade and balsamic-marinated tomatoes.
Quinoa salad with chicken, grapes and almonds.
Salmon salad with sundried tomatoes and artichoke hearts in a brown rice wrap.
Mediterranean bean and veggie soup with pesto.
Here are some foods that are low in nutritional value and will leave you feeling mentally drained:
Flour-based foods such as breads, crackers and baked goods.
Sugar-sweetened beverages and snacks, such as soda and cookies.
Hopefully you will make these changes to your diet and you will start to feel better. But, be patient with yourself as it takes time for you to see overall improvement in your mood. For help and guidance, feel free to contact me at Rachel@livehealthynyc.com