Tips for Using Food to Boost Your Mood

Evaluate What You’re Currently Consuming

Before you start eating specific snacks or foods, examine your entire diet, said Susan B. Dopart, MS, RD, a registered dietitian and author of the book A Recipe for Life By the Doctor’s Dietitian.

For instance, if your diet is unbalanced, simply adding a banana probably won’t help. Even though it’s a serotonin-boosting food, Dopart said, it’s more important to look at the bigger picture of your diet first. “Start by making sure your meals and snacks contain a source of protein to even out your blood sugars. Stability in your blood sugars from balanced eating will not only boost satiety but can assist with an improved mood and less anxiety.”

Enjoy Mood-boosting Combinations

“Food combinations are more key than anything [when improving your mood],” Lemond said. These include carbohydrates such as wild rice and whole grain pasta, and proteins such as salmon and tuna. According to Lemond, these carbohydrates boost serotonin, while these proteins help to stabilize energy levels. “When energy levels are stable, it helps in maintaining a level mood [and] reduces stress and fatigue.” Plus, salmon and tuna contain omega-3 fatty acids. “Omega-3 helps increase vessel elasticity, which helps in cognitive function and oxygen transport." It’s also may help with depression, she said. “Omega-3 is thought to assist in allowing serotonin to pass through the membranes in the brain.” Lemond also suggested these food combinations: roast beef in a whole grain wrap or a pita; or scrambled eggs with a side of oatmeal.