You probably don’t think about lunch as something that’ll have a long-term effect on your mood. But what we eat directly affects how we feel and think! The List caught up with nutritional biochemist Dr. Shawn Tarlbott who shared three ways to keep bad feelings at bay by feeding our heads the right way. We also spoke with nutritionist Jolene Goring who provided recipes to  help you incorporate these foods into your diet!

1. Fiber 

The first food that battles back – fiber. It can protect us from the detrimental effects of sugar on our brain and our head. If you’re looking to add more fiber into your diet, Jolene suggests this fiber-packed taco bowl. 

Ingredients:  

• Leafy greens 
• Brown rice or Quinoa (or any other grain) 
• ½ cup black beans/pinto beans/chick peas 
• Shredded cheese 
• Salsa or Pico de Gallo 
• Sliced avocado  

Directions:  

In a large bowl, start with the greens as the base, then add in your choice of grains, approximately one cup. Make sure the grains are prepared according to cooking instructions. Add your preferred choice of beans, shredded cheese, salsa or pico de gallo, and sliced avocado on top of lettuce, forming a pie. Enjoy! 

 

2. Flavonoids

Next, Dr. Shawn says to battle bad moods with flavonoids. These are the compounds that make brightly-colored fruits and vegetables have their colors. For a flavonoid feast, try Jolene’s Rainbow Veggie Plate.

Ingredients:

• Peppers
• Swiss chard
• Radishes
• Rainbow carrots
• Other veggies of choice (steamed veggies are good too)
• Hummus

Directions:

Chop vegetables of choice into dippable pieces. You can go with peppers, Swiss chard, radishes, rainbow carrots and other vegetables of your choice. You can even choose steamed vegetables, if desired. Serve with hummus of choice.

 

3. Omega-3 Fatty Acids

Finally, Dr. Shawn says to put bad moods in check with Omega-3 Fatty Acids. Fish fat is particularly anti-inflammatory and good for the brain. Inflammation can lead to more depression and can lead to more anxiety. Don’t like fish? Jolene’s Omega-3-packed Pesto is an alternative.

Ingredients: 

• 2 cups spinach
• 1 clove garlic
• 2 tsp flax seeds
• 2 tsp chia seeds
• 1 cup walnuts
• 1 cup oil
• Crackers

Directions: 

In a food processor, start with two cups of spinach. Add in a clove of garlic, two teaspoons of either flax seeds or chia seeds, one cup of walnuts and approximately one cup of oil. The amount of oil will vary, depending on desired thickness. Serve with flax or whole grain crackers.

 

So, there you have it! We’re setting up your table for happiness with these good mood foods. Enjoy! 

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