LVH.org | HY 05/08: Boost Your Mood With Food

After a hard day at work, you’re feeling stressed and anxious. There’s one thing on your mind when you arrive home—you want comfort food, and fast.

Too often, that means a fat-laden cheeseburger, chips or ice cream. But comfort foods don’t have to be unhealthy. Believe it or not, you can ease a low mood with foods that are tasty and good for you.

“It’s no secret that certain foods contain vitamins and minerals associated with good health,” says registered dietitian Kathy Hanuschak of Lehigh Valley Hospital and Health Network. “What many people don’t know is that certain nutrients—vitamins B and C, zinc, folic acid, fiber, omega 3 fatty acids and antioxidants—can actively help you relax and boost your mood.”

See Hanuschak’s top 10 mood changing foods below. Which are the best choices for you? It depends on your individual tastes. “For me, something crunchy like whole-grain pretzels is comforting,” Hanuschak says. Other people prefer a sweet and creamy texture. “Don’t deny yourself comfort foods,” she says, “just match a healthier alternative to how you’re feeling.”

Blueberries are low-calorie and contain fiber, antioxidants and stress-reducing vitamin C.
Fortified breakfast cereals can provide a day’s worth of B vitamins. Choose whole-grain cereals that don’t list sugar high on the label.
Green vegetables contain generous amounts of folic acid, a known depression fighter.
Lean red meat is high in protein and surprisingly good for you. Once it’s digested, protein from red meat creates specific amino acids that increase alertness.
Salmon and other fatty fish contain energy-boosting omega 3 fatty acids and vitamin B12.
Complex carbohydrates like whole-grain pasta and brown rice trigger the release of serotonin (the “feel-good” brain chemical).
Nonfat or low-fat milk contains an array of vitamins and other nutrients that make you feel alert and responsive.
Almonds and other nuts are an excellent source of stress-fighting protein, magnesium and zinc. Next time you crave chips, reach for nuts instead.
Low-fat cottage cheese and fruit make a delicious combination. Both are high in vitamins and minerals that reduce stress and the blues.

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Boost Your Mood With Food

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