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Food and Mood

Written by Rebecca Pilkington

Food & Mood

Knowing what foods to eat can be confusing at times, especially when it feels the advice changes regularly. At Muscle Food, we have put together a few tips to keep you on track with your healthy eating goals, designed to help;*

  • Improve your mood
  • Give you more energy
  • Help make you think more clearly

Firstly, be consistent with meal and snack patterns in order to balance blood sugars; secondly choose foods that may increase the happy hormone, serotine production. Preventing deficiencies of certain vitamins will help elevate your mood.

Salmon

Salmon

Salmon contains high levels of Omega 3, which the brain needs to function properly; if your Omega 3 level drops too low, you have an increased likelihood of fatigue and low mood.

Egg

Egg

Eggs are a whole protein, when bought free range these are high in vitamin D, Omega 3, Amino Acids and Fatty Acids, therefore ensuring a high intake of these nutrients, can prevent low moods.

Kale & Broccoli

Kale & Broccoli

These cruciferous vegetables are high in nutrients and fibre but also have anti-inflammatory properties, which also prevents low mood.

Sweet Potato, Pasta, Long Grain Rice

Sweet Potato, Pasta, Long Grain Rice

Ensuring small, regular portions of slow releasing carbohydrates is consumed throughout the day can help balance your blood sugar level, which can help alleviate low mood and fatigue**

So, eat regularly throughout the day. Include starch, protein and vegetables or salad at meal times to make sure your brain has a steady supply of energy

Minimise processed/packaged foods, this will ensure your brain gets enough micronutrients to help it function properly.

Healthy Fats are good for you. Make sure you have a balanced intake of these to maintain the cell structure of your brain.

Finally, don’t forget to keep hydrated, around 6-8 glasses of non-caffeinated drinks per day***

Now you know what to eat, what are you going to cook? If you’re looking for some recipe inspiration, check our brand new recipe guide, approved by experts & nutritionists.

Recipes Approved By Experts & Nutritionists

Take the stress out of healthy eating with our first ever Recipe Book.

Whatever your goal this year – slimming down, getting lean, building muscle or just eating healthier – this book is for you.

When you try our super lean recipes (packed with flavour) you will consume less fat and calories without even trying!

* https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mood/about-food-and-mood/?o=6831#.Wsxwqy7wZhF

** Rachel Anne Hobbs RD

*** https://www.bda.uk.com/foodfacts/depression_diet

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