Food and Mood

Food is fuel. It is essential for growth and development, and for preventing and treating diseases. Food provides energy, nutrients, vitamins, and minerals, and is an essential part of every culture. It brings people together, positively impacts mental health, and can foster a sense of belonging.

Certain Foods Can Affect How You Feel.

Food is physically necessary because it fuels every organ and muscle in the body. The brain uses a simple carbohydrate known as glucose as its preferred energy source, making carbohydrate-rich foods important for keeping the body and brain working. This means that despite what you may have heard or learned about certain diets, carbohydrates are necessary and should never be avoided. When they are restricted, you can end up feeling grumpy and sluggish, and left with “brain fog”. Carbohydrates provide additional benefits such as boosting the production of serotonin, a chemical in the brain that is linked to regulating mood.

Not All Carbs Are Created Equal.

Carbohydrates (aka carbs) are found in many foods, but not all are created equal. The key is choosing the right kind. Carbohydrate-rich foods that are high in fibre, like vegetables and fruit, whole grains, pulses, nuts, and seeds, give you longer-lasting energy as they can help to stabilize blood sugar levels and keep you feeling fuller for longer. These foods can even help to keep the bacteria in the gut alive and thriving.

On the other hand, consuming foods that are high in refined sugar, like baked goods, candy, chocolate, and even sugar-sweetened drinks, can have a negative effect on gut bacteria and can cause blood sugar levels to rise and fall quickly. These types of foods can make you feel great at first but then cause your mood and energy levels to crash just as fast.

Make Mood-Boosting Meal and Snack Combos!

Fibre-rich carbs are just the beginning when it comes to keeping your mood in check. Be sure to add them to foods containing protein, like:

• lean meat (beef, pork, wild game)
• poultry (chicken, turkey)
• fish and shellfish
• eggs
• lower fat dairy (yogurt, cheese, milk)
• soy products (edamame, tofu, tempeh, soy beverage)
• pulses (chickpeas, beans, lentils, peas)

Fats are also important when making meals and snacks that can help boost your mood. Choose unsaturated fats, such as those found in:

• fish, like salmon, trout, sardines
• nuts or seeds and their butters
• avocados
• oils that are liquid at room temperature

Use Canada’s Food Guide to create mood-boosting meal and snack combos that are sure to keep your gut bacteria happy, while providing your body and mind with the right types of fuel. Also, remember to make water your drink of choice and stay hydrated by drinking enough fluids every day!

Become a More Mindful Eater.

When you eat can play a big role in your mood. Going a long time without eating can cause your blood sugar levels to drop, making you feel sluggish and irritable. Eating too much or to the point of feeling uncomfortable can also make you feel tired. Instead, listen to your body and become more mindful of your hunger and fullness cues. By doing so, you will learn to eat when you’re hungry and stop when you’re comfortably full. Mindful eating is a great way to help you stay in tune with what your body needs. Register for an Eat4Life Mindful Eating class today to learn more about mindful eating.

Need Extra Help?

Knowing what’s true or false in the world of food and nutrition can be tough! Local dietitians are here to help and can work with you to find the right information to support your health. Unlock the Potential of Food by finding a dietitian today!

Dietitians of Canada’s Unlockfood.ca is another trusted online source for nutrition information.