Food and Mood Miami University Nutrition Students
Feb 22, 2016
How can food affect mood?
Consistent Meals and Mealtimes:Skipping meals = low energyBlood sugar fluctuations = mood swingsRegularly eating breakfast = maintains a healthy
body weightThe importance of carbohydrates:
Carbohydrates produce serotoninWhat is serotonin?
Neurotransmitter essential for elevating overall mood, producing a calming effect and suppressing appetite
The “feel good” neurotransmitter
Increasing Serotonin Most important? Combination or protein and carbohydrates Keeping the protein to carbohydrate ratio 1:1 is the best way to be sure the most serotonin is released Example Meals
¾ cup brown rice + 3 oz. salmon
1 slice whole wheat bread + 2 Tbsp. peanut butter
Other important nutrientsOmega 3 fatty acids:
Low levels = depression, impulsive actions, pessimism Evidence! Lowest levels of depression in Japan,
where oily fish are a staple for many mealsIron:
Low levels = fatigue, inattention Especially important for women energy boost
Thiamine:Increases overall well-being, sociability, and energyWhere can I find thiamine?
Cereal grains, yeast, eggs, pork
The effects of fatA meal high in fat:
Has an almost immediate sluggish effect on one’s overall energy level
Digestive system has to work harder to process high-fat foods
High levels of saturated fat:Linked to depression and dementia Research: saturated fats destroy the blood brain
barrier More amyloid deposits found in the brain This is the protein found in excess in the brains of
Alzheimer’s patients
MenuKale Chicken WrapsCouscous SaladWatermelon and Feta Salad with Balsamic
dressingDate and Goat Cheese Appetizer Oven-Baked Sweet PotatoPomegranate Mock-itoChocolate Almond Clusters
Chicken• Chicken = High levels of tryptophan• Tryptophan metabolizes into serotonin and
melatonin = tiredness • MYTH: • Turkey (another source of tryptophan) makes
you tired on Thanksgiving • FALSE: It is the combination of high
carbohydrates + tryptophan • Fat also takes a lot of energy to digest and
the body will redirect blood flow elsewhere causing you to feel less energetic.
KaleManganese
Helps synthesize fatty acids critical to healthy brain function
1 cup = more than 25% of your Daily Value
Dietary FiberFiber = sated (full) longerFood breaks down into glucose at a
slower pacePrevents wild swings in blood sugar
FigsHigh in manganese and iron
Iron = prevents fatigue, depression, inattention, etc.
Calcium Also linked to poor attention,
sleeplessness, and mood swingsBone health
AntioxidantsPrevents memory lossReduces free radicals can
impair the brain Also high in blueberries
Pomegranate Can reduce visceral fat formation
around the abdomenVisceral fat = release of stress
hormonesImproves memoryIs full of antioxidants:
Increases blood circulationImproves immune system
Dark ChocolateHigh levels of flavonoids
Increases serotonin and endorphins increased moodAnother source of antioxidantsEvokes happy memories
Comfort foodSweet flavor + creamy texture = release of
endorphinsTheobromine
Similar to the effects of caffeine Myocardial stimulant Dilates blood vessels