Food and Mood

Do you ever find yourself saying “this food just makes me happy!” Well, you are not alone. In
recent years, the relationship between food/nutrition and mood has been explored.

How does food affect mood?

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Foods contain nutrients which are substances that provide us with energy, help us grow, and
maintain our health. Some nutrients have other affects in our body, like changing our moods.
Carbohydrates: When we eat foods that contain carbs, our bodies release chemicals that
make us feel satisfied. Some carbohydrate foods also contain flavonoids, which have been
shown to reduce inflammation and regulate mood. Carbs are found in a variety of food,
including:

 Fruits: choose fresh, or frozen or canned with no added salt or sugar

 Starchy Vegetables: corn, peas, white and sweet potatoes
 Oats: quick, old-fashioned, steel-cut
 Legumes: black beans, kidney beans, garbanzo beans (chickpeas), pinto beans, lentils
 Dark Chocolate (at least 70% cocoa) (contain flavonoids)

Protein/fats: Foods that contain protein and/or fat are highly palatable, increase feelings of
satiety, and reduce appetite. Protein foods also contain building blocks for chemical
messengers in our body that stabilize mood, sleep, and happiness. Foods that contain protein
and fat include:

 Fatty Fish: tuna and salmon

 Nuts and Seeds: chia and flax seeds, almonds, pistachios, cashews, walnuts, pecans

Probiotics: These are live bacteria and/or yeasts that naturally live in your body and can
improve gut health. Bacteria in the digestive tract send signals to the brain. By consuming foods
that contain probiotics, gut health can improve, which in turn may improve mood.

 Yogurt
 Kefir
 Tempeh
 Kimchi
 Sauerkraut
 Other fermented foods (pickles, miso, natto, traditional buttermilk, etc.)
 The Effects of Added Sugars

 Hoeto dopamine response system. Dopamine is a

Sugar is believed to be the biggest contributor
substance in our body that makes us feel good.
 Overconsuming foods with added sugars may override the dopamine response in our body,
leading us to not be satisfied and to overconsume the food.
 Foods with added sugars include:
o Sugar-sweetened drinks (sweetened teas and coffees, regular soda, energy drinks,
regular sports drinks)
o Candy, cookies, cakes
o Pies and cobblers
o Packaged desserts
o Sweet rolls, pastries, donuts
o Dairy desserts (ice cream, frozen yogurt, custard)
 To see how much added sugar is in a serving of a food, look at the nutrition facts label.

Take-Home Points

1. Pay attention to how food makes you feelHoephysically, mentally, and emotionally.
2. Eat consistently throughout the day. Try to consume a meal or snack every 3-4 hours.
3. Balance and variety are key.
a. Incorporate more whole foods while limiting foods with additives and preservatives.
b. Spice up your diet by trying a variety of whole grains, legumes, nuts and seeds,
fruits, and vegetables.
c. Experiment with yogurts and fermented foods, like pickles, sauerkraut, and kimchi.