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.
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.
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.
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.
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.
Good nutrition for a good mood
Breastfeeding and good fats help new moms fight depression
Three more reasons to exercise
A natural remedy for PMS