Published on April 23, 2024

oatmeal with fruit and nuts

10 Great Ways to Improve Your Mood With Food

Your diet can influence your brain structure, both chemically and physiologically. That can alter mood and behavior.

“People have heard the expression ‘hangry’ when you’re angry because you’re hungry, and it’s a real thing,” said Becky Hanzen, IIN/FM, Certified Health Coach with Avera Comprehensive Weight Management and Avera Medical Group Integrative Medicine. “What you eat can definitely affect the way you feel.”

She offered these tips to help you optimize your mood through diet.

  1. Find Balance Between Carbs and Protein. Hanzen said the carb/protein balance is pretty simple — a 1-to-1 carbs-to-protein ratio per meal. Serotonin regulates mood, and it’s made by an amino acid found in meat, seafood and dairy. “The old idea of a 60/40 ratio is false,” Hanzen said. Whole grains, fruits and legumes can augment proteins in your daily diet. Extreme diets – with no or super-low carbohydrates – cause fatigue and irritability.
  2. Start with a Well-Balanced Breakfast. Eating lean protein, heart-healthy fats and whole-grain carbohydrates when you awake can improve your mood and memory and help you stay alert (yet calm) in the morning. “A protein goal of 30 grams for people 40 and older starts with a good morning meal,” Hanzen said. “Don’t overdo or under do it.” Some great examples of well-balanced breakfasts include:
    • Greek yogurt and whole grain muffins
    • Steel-cut oats with nuts
    • Eggs and vegetable in a whole-wheat breakfast burrito
  3. Daily Exercise Means Your Food Does More. Exercise releases endorphins that trigger positive feelings. Just 30 minutes of moderate exercise into your day, every day, makes what you eat lift your mood. Aim for five days of exercise and include strength training, mind-body and cardio workouts. “It’ll boost energy, weight loss and self-esteem," she said.
  4. Eat Foods Rich in B-Vitamins. We feel more depressed when our bodies lack Thiamine (B1), Folic acid (B9) and Cobalamin (B12). Great sources of each include:
    • Thiamine: Whole grains, pork, potatoes and nuts
    • Folate: Dark, leafy green vegetables, organ meats, fruit and enriched cereals
    • Cobalamin: Beef, pork, poultry, dairy products and enriched cereals
    • Avocados offer all three B viatamins. “They have healthy fat, good taste, tons of fiber and so many key vitamins,” she added. “However you do it, when you add avocados, you’ll feel better and improve your diet.”
  5. Ensure Enough Vitamin D. Adequate vitamin D can increase serotonin, which is linked to better moods. The sun is our best source of vitamin D, yet fortified milk and cereals can add some. “Many nutrients don’t ‘work’ if they don’t include other foods,” Hanzen said. She explained that we can’t absorb vitamin D without fat to absorb it. That’s why some supplements sound great yet do little to help you feel better.
  6. Add Your Iron. Iron deficiency (anemia) is common and it will depress mood and focus. Good food sources of iron include:
    • Liver and seafood
    • Broccoli, asparagus and parsley
    • Grains fortified with iron
    • Nuts, meat and dried fruits
  7. Select Selenium-Rich Foods. Studies show low selenium can depress mood. Get selenium from seafood, nuts and seeds, lean meats, whole grains, beans/legumes and low-fat dairy products. Just three to five Brazil nuts a day will provide your selenium needs, Hanzen said. You can overdo it; watch levels in supplements you might take.
  8. Include More Omega-3. Omega-3 fatty acids help protect against depression and are found in salmon, tuna or herring. Shoot to eat them two to three times each week or eat more walnuts and flaxseed.
  9. Be Careful with Caffeine. Caffeine is an effective stimulant, but it has many downsides. “Too much can make you feel hungrier, and angry,” Hanzen said. Too much caffeine raises metabolism and makes you edgier and grouchy. She said the edgy nature comes from bouncing blood sugar levels.
  10. Indulge Now and Then. Dark chocolate is where the magic in food can happen. When you eat chocolates with 72% or more cacao, you’ll notice mood boosts. “Our bodies are smart, we just have to listen,” Hanzen said. “High cacao chocolate might not taste like Oreo cookies, but it’s what your body wants.” It’s also high in magnesium and heart protective anti-inflammatory flavanols. “Enjoy what you like now and then,” she added. “You’ll see the gains if you do so in ways your body wants.”

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