Food and Mood

By Jennifer O. Barr

What you eat can play a role in how you feel and especially your mood!  A balanced diet is a good start to feeling good and most research points to the Mediterranean diet, a diet rich fish and healthy fats, as helping with depression, mood disorders, energy levels, and your waistline.   

Below is a list of specific mood boosting foods and ways to work them into your diet:

Nutrient	Foods	What it does and why we need it	Tips in your diet
Alpha-linolenic acid (ALA) omega 3 fatty acids Docosahexaenoic acid (DHA) omega 3 fatty acids Eicosapentaenoic acid (EPA) omega 3 fatty acids	Flaxseed, chia seeds, canola oil, pumpkin seeds and walnuts Cold –water fish such as salmon, mackerel, halibut, tuna and sardines, fortified eggs and nut butters Cold-water fish	Your body does not make omega 3 fatty acids so you need to get it from your diet. Most people get enough ALA omega fats, however DHA and EPA omega fats are often low. Food is recommended over supplements.	Aim for at least 3-4 ounces of fatty fish per week.   Make a plain Greek yogurt based tuna salad loaded with vegetables. Throw a handful of walnuts in your morning oatmeal . Add a tablespoon of ground flaxseed to your yogurt.
Protein	Fish, poultry, meat, eggs, endamame, beans, cheese, milk, peanut butter and tofu	Tyrosine, a protein building block, is released from protein rich foods, which in turns increases your “happy” neurotransmitters in your brain.  This increases your alertness and energy levels.	Instead of having a fruit or crackers as a snack, combine it with a nut butter or low fat cheese stick. Try eating endamame as a mid-afternoon or post workout snack. Add tofu sausage to your eggs in the morning.
Folic acid	Strawberries, kiwi, spinach, orange juice, fortified breads and cereals, cooked broccoli and brussel sprouts	A diet low in folic acid may cause a decrease in serotonin levels which can be linked to depression.	Add berries to your morning oatmeal or cereal. Add spinach to your sandwiches at lunch.

In general, a balanced diet will help increase your energy levels and your overall mood.  A great resource on healthy eating is the USDA’s MyPlate website, available at www.choosemyplate.gov, which will provide you with a recommended meal plan.   Here’s my challenge for you!  Record everything you eat and drink using the MyPlate Tracker. Compare your 3 day food record with the recommended meal plan. What food groups were you low in? What food groups did you eat too much of?  For the next five weeks, set a weekly goal to work on each of the food groups. By the end of 5 weeks, you will have worked towards eating a balanced diet and most likely feeling better! If you need more help or have more invidualized nutrition needs, I suggest seeking a nutrition expert, such as a Registered Dietitian. Most health insurances cover a Registered Dietitian without a co-pay.  To find a one in your area, visit www.eatright.org and select “Find a Registered Dietitian”.

Jennifer O. Barr, MPH, RD, is the YMCA of the Upper Main Line Staff Nutritionist.