Mood for Food OR Food for Mood?

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If you ever found yourself annoying, upset or in front of TV for 2 to 3 hours after a sad day, be assured that there is an opportunity to improve your diet plan. The most common cause for sudden low mood is drop in blood glucose levels.  When this happens we generally eat unhealthy concentrated sweetened snacks such as cakes, pastries, cookies but for long-term results these are neither good for your mental nor physical health.  And sudden surge in blood sugar levels followed by the sugar drop can destroy your mood even more which can lead to increase in fatigue, feeling exhausted and frustrated.  Here are my few suggestions on some eating patterns and tips which could help you gain long term results and also help with controlling your blood sugar levels.
  • Limit intake of refined carbohydrates such as sugary drinks, jams jelly, syrups and starches like rice, bagels which breakdown quickly in your digestive system and surges blood glucose levels. Replace these refined carbs with whole grains which breakdown slowly in your digestive system and maintain blood glucose levels because whole grains are rich in fibers.   
  • You need to eat frequent meals with a frequency of four to five times a day. Frequent eating can help provide constant fuel to your body and brain which can prevent sudden drop in blood glucose levels.
  • Add some lean protein to your high-quality carbohydrate diet such as certain fruits, vegetables, oats which are high in soluble fibers which slow the absorption of sugar and helps you to maintain your mood.
  • Eat food which are high in folic acid and omega 3 fatty acids such as oranges, sunflower seeds, flax seeds, soybean, fish such as salmon and sardines, omega 3 fortified eggs, green leafy vegetables and fortified breakfast cereals.
  • You need to modify your lifestyle patterns such as limit your alcohol consumption, smoking (injurious to your health) and most importantly increasing physical activity or exercise can significantly slow down your mood swings.
  • Some research studies showcased that, Mediterranean diet which includes vegetables, fruits, lean meat (like fish and chicken), olive oil, whole grains protect your mental health and decreases sudden spike in mood. Though there are researches still ongoing to prove this out, I would still recommend Mediterranean food as it comes with lower risk of other chronic conditions.
  • Below I have jotted down a diet pattern which can potentially help with improving your mood.
    • Whole grains – 5 to 8 servings/day
    • Fruits – 3 servings/day
    • Vegetables – 6 servings/day
    • Legumes – 3 to 4 servings/day
    • Raw nuts (unsalted) – 1 serving/day
    • Unsweetened, low-fat dairy products – 2 to 3 servings/day
    • Lean red meat – 3 to 4 servings/day
    • Fish – 2 or more servings/week
    • Eggs – 6 in week
    • Chicken and turkey – 2 to 3/ week
    • Olive oil – 3 tbsp/day
So, do you want to eat food as per your mood or eat food to improve your mood? Make sure you make the right choice to make your body smile from inside, your face would automatically lighten up. Eat Healthy, Stay Healthy & Keep Smiling! 😊

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