Mood Boosting Eating Habits

Improving your mood through nutrition isn’t just about which foods you consume – it’s also about creating healthy eating habits. As a busy college student, you might feel like you don’t have time to eat well, but simple steps can gradually improve the way you eat and the way you feel.

  • Eat Breakfast

    Breakfast helps fuel your mind, activate your metabolism, and sharpen your focus for the day head. Breakfast doesn’t have to be fancy – try plain oatmeal with raisins, avocado on wheat toast, or nut butter spread on apple slices. Avoid breakfasts that are high in sugar and refined carbohydrates, like donuts, sugary cereals, or white bagels.

  • Eat Throughout The Day

    When your blood sugar crashes, your energy level drops, you experience mood swings, and you start to crave unhealthy snacks. Avoid low blood sugar by eating regular meals and snacks throughout the day. Try to eat at the same times every day. Pack healthy snacks like nuts, plain Greek yogurt, a cheese stick, a banana, or low-sodium turkey jerky.

  • Get The Right Mix

    Enjoy a balance of lean proteins, healthy carbohydrates, and good-for-you fats. The U.S. Department of Agriculture (USDA) recommends that half your plate should be fruits and vegetables, half your grains should be whole grains; your proteins should be varied (beans, eggs, seafood, etc.), and your dairy products should be low-fat or fat-free. Remember to limit how much sodium, saturated fat, and added sugars – all of which you find in many processed foods – you eat.

  • Stay Hydrated

    Did you know that even mild dehydration can cause fatigue, mood changes, and difficulty concentrating? Drink water steadily throughout the day, even if you don’t feel thirsty. Also, try herbal teas. If you’re looking for tea to help you stay calm, de-stress, or sleep better, try turmeric, lavender, rooibos, and chamomile teas.

  • Energize Effectively

    Green tea, chai, and yerba mate can give you an energy boost, provide antioxidants, and help you focus. Coffee can be a mood-booster and provide antioxidants, but remember that too much caffeine can contribute to anxiety. Also, avoid blended coffee drinks (which can have as much sugar as soda, or even more). Be cautious about energy drinks, which are often high in sugar. Some research has found that regular energy drink consumption is associated with anxiety, depression, insomnia, self-harming behavior, and suicidal thoughts.

  • Limit Mindless Snacking

    When we eat while multi-tasking, it’s easy to overeat. Try not to eat in front of the TV or computer. If you’re going to snack, measure out a specific portion – for example, choose a bowl of air-popped popcorn instead of eating from a large bag of chips.

  • Set Realistic And Achievable Goals

    Some people can jump right into healthier eating, but for a lot of us, that’s easier said than done. Start with making small but steady changes. For example, replace soda with unsweetened sparkling water, tea, or coconut water. Chocolate is a known mood-booster, but switch to dark chocolate instead of milk chocolate. Try “Meatless Monday” to go vegetarian once per week. Eat brown rice and whole grain pasta instead of white rice and pasta from refined wheat. Cook with extra virgin olive oil instead of processed oils, butter, or margarine.

Tips For Buying Food

Here are a few suggestions to help you buy healthy foods:

  • Shop when you’re full, not hungry.
  • Bring a grocery list to avoid impulse buys.
  • Focus on the perimeter of the grocery store, where you’ll find produce, dairy, and frozen food. Avoid the center aisles that contain chips, cookies, and other processed foods.
  • If you have a hard time eating produce before it expires, buy frozen fruits or vegetables instead.
  • If you have a local farmer’s market, buy produce there. You’ll find delicious food that’s in season, and you’ll be supporting local food growers.
  • If you are having trouble affording enough food and/or healthy foods, see if your campus or local community has a food pantry that’s available to you.

Sources

Everything You Eat and Drink Matters: Focus on Variety, Amount, and Nutrition. Choose My Plate Links to an external site.. U.S. Department of Agriculture.

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