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Eating for Health and Mood
1. Practice mindful eating to increase satisfaction. Each time you take a bite of food, slow down your chewing. Take a moment and savor the taste. Try to appreciate each of the different flavors and textures on your tongue. This slowed-down process is called mindful eating, and it can help you find more joy in food. It can also help you avoid overeating, improve digestion, and maintain a healthy weight.
2. Consume 5-6 servings of fruit and vegetables a day. Fruits and vegetables contain important vitamins, minerals, and nutrients that can help you feel healthy and happy. A diet high in fresh produce can help you maintain a healthy weight, lower cholesterol, lower blood pressure, and prevent diabetes, cancer, and stroke.
A single serving size of vegetables is 75 grams (2.6 oz). This is roughly equal to 4 spears of asparagus, 2 medium-sized whole carrots, 20 green beans, or 16 small florets of broccoli.
A single serving of fruit is 150 grams (5.3 oz). This could be 1 medium-sized apple, a banana, 32 grapes, or 1/8 of a melon.
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3. Choose foods that are high in fiber. Fiber helps you feel fuller faster, and it also helps maintain the health of your gut. This, in turn, can affect your mood and mental health. Foods that are a good source of fiber include whole grains, produce, beans, and nuts.[24] Aim to eat about 25-30 grams of dietary fiber per day. Here’s a list of foods to help you reach this goal:
Whole wheat bread
Brown rice
Whole wheat pasta
Beans, lentils, and other legumes
Vegetables like broccoli, Brussels sprouts, and artichokes
Fruits like berries and apples
4. Find sources of omega-3 fatty acids. A deficiency in Omega-3 fatty acids may contribute to low or unhappy feelings. Omega-3 fatty acids provide a range of benefits. They can lower your risk of cardiovascular disease, blood clots, breast cancer, Alzheimer’s disease, and dementia. Ask your healthcare provider to help you determine how much omega-3 you should have in your diet. Foods rich in Omega-3s include:
Fish
Walnuts
Tofu
Spinach
Kale
Eggs
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5. Avoid processed foods and fast food. Fast food may be an easy option, and it’s okay to have in moderation. Overeating fast food, however, can have negative effects on both your mood and your health. Processed foods are often higher in calories, sodium, and unhealthy fats. To support your health, try to cook your own food or eat fresh choices whenever possible.
Remember, it’s okay to indulge in treats occasionally! Just remember to have these treats in moderation.
6. Substitute unhealthy ingredients with healthier choices. If you're craving a beloved comfort meal, see if you can replace some of the ingredients to make it a bit healthier. For example, replace ground beef with ground turkey, or sour cream with Greek yogurt.
In baked goods like cookies, you can replace butter or margarine with applesauce and canola oil. Use oats or whole wheat flour instead of white all-purpose flour.
Instead of using whole eggs, consider using egg whites. You can make an egg white omelet or scrambled egg whites.
Replace full-fat milk with skim milk, or use a non-dairy substitute, like almond milk or soy milk.
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Artemus Vazhui