What you eat (and what you don't eat) can have a profound impact on your moods. The following food combinations can help you feel less cranky, irritable and stressed. All meals are balanced and include high-quality carbohydrates and lean proteins and are rich in omega-3 fatty acids, vitamin D, folic acid, B12 and soluble fiber. Getting the right nutrients throughout your day can keep you happy, healthy and energized. Another surefire way to be in a better mood is to snack on small meals every three to four hours. Regular meals will keep your blood sugar from falling and putting you in a sour mood.
Cereal and fruit: Whole grain cereal with low-fat milk topped with chopped walnuts and flaxseeds. Include an orange or half grapefruit.
Breakfast burrito: Scramble 1 whole egg and 2 egg whites. Place egg in a whole grain tortilla and top with black beans and shredded low-fat cheese. Add onions and salsa for an extra kick.
Cottage cheese, fruit and nuts: Combine low-fat cottage cheese or yogurt with berries and almonds.
Salmon salad: Mix one can of salmon with low-fat mayonnaise and onion and serve over fresh spinach topped with crumbled whole grain crackers.
Chicken salad: Top mixed greens with grilled chicken breast, cherry tomatoes, beets, bell peppers, artichoke hearts, and beans. Drizzle with olive oil and vinegar or lemon juice.
Super sandwich: Place sliced turkey breast, lean ham or grilled chicken breast on whole grain bread or pita and top with fresh spinach, tomato, onion, and low-fat cheese. For extra moisture and flavor, spread mustard, low-fat mayonnaise or hummus on bread or pita. Serve baby carrots on the side.
Sesame carrots: Mix baby carrots with unsalted, unsweetened sunflower seeds.
Peanutty apple slices: Dip a sliced apple in peanut butter.
Frozen banana pop: Freeze a sliced banana on sticks for an afternoon frozen treat. For extra protein and omega-3's, roll banana in chopped nuts before freezing.