Download Healthy Eating to Boost Our Mood!! Spring Ahead!!

Healthy Eating to Boost Our Mood!! Spring Ahead!!
Eating whole unprocessed foods accompanied by quality protein can help keep brain
chemicals in balance, boost our mood and energy levels.
As a guide, feel free to use the Canada’s Food Guide, the Plate Method and Handy Portion
Guide.
DO NOT SKIP MEALS!!
To keep the brain stable, eating small and often is better than skipping and bingeing.
Proper nutrition, sleep and exercise can help battle depression. Brain chemicals are
more stable when whole nutrient rich foods are eaten. Whole unprocessed foods that need
cooking and preparation digest slowly as they are higher in fibre. If nutrients such as sugars,
proteins, fats, vitamins/minerals enter the body more slowly, our moods and appetite are
more effectively regulated.
Whole foods choices include;
- Whole Grains - Oats, Quinoa, Barely, Rice, Spelt, Wheat, Rye
- fruits and vegetables (fresh or frozen)
Refined and processed foods or sweets require little digestion and can increase mood
quickly, and can act much like stimiulants such as alcohol and/or drugs.
Protein foods such as nuts/nut butters, eggs, beans, lentils, yogurt, fish, poutry, beef, tofu
and cheese provide animo acids which are building blocks for brain chemicals.
Good buidling materials are needed to help keep moods stable, fight depression or
aggression and keep us alert!!
Food to Feed the Brain
Appetite / Energy / Mood Control
Calmness
Alertness
Memory
-Whole Grains
-Fish
- Oatmeal
- Quinoa
- Poultry
- Soybeans
- Bean / Legumes
- Lean Meat
-Broccoli
- Lentils
- Nuts / Seeds
- Brussel Sprouts
- Chickpeas
- Yogurt
- Cabbage
- Spinach
- Cauliflower
- Sweet/Baked Potato
- Spinach
- Peas
- Asparagus
- Avocado
- Eggs
- Bananas
-Peanuts
- Blueberries
-Blackberries
Simple Meal and Snack Ideas
Breakfast
Lunch
Oatmeal or Whole Grain Cereal
Milk
Raisins/Cinnamon
Coffee/Tea
Eggs or Peanut
butter/Bacon/Cottage Cheese
Whole Grain Toast
Milk/Coffee/Tea
Vitamin D, Omega-3, General
Multivitamin/mineral supplement
Vitamin D, Omega-3, General
Multivitamin/mineral supplement
Whole Grain Sandwich or Wrap
(Lean Meat, tuna, salmon, egg salad)
Salad or Vegetable Lentil Soup
(garnish with nuts, seeds, avocado, vinaigrette dressing, black, beans, chickpeas)
Plain Yogurt with Fruit added
Vegetable Juice/ Herbal Tea
Snack
Fresh Fruit or small Muffin
Water
Nuts, seeds or Fruit/cheese
Water
Evening
Fish, Poultry, Lean Meat
Broccoli and Sweet Potato
Salad
Pasta with Meat Sauce
Whole Grain Bread
Salad
Plain Yogurt and Berries
Coffee/Tea/Milk
Fruit Crisp and Ice Cream
Coffee/Tea/Milk
Baked Pita Chips/Salsa/Guacamole
Water
Hummus Dip/Raw Veggies
Water
Snack
For Some Great Recipe Ideas
visit: http://www.moodsmag.com/mhc/delicious_recipes.php
You may always schedule an individual visit with the Dietitian to review any nutrition
concerns.