Did you know that what you eat can help improve your mood? If you’re feeling down, anxious, or just struggling with energy, making some small changes to your diet might make a big difference. Here’s a quick and easy guide on how to use food to feel better, based on solid research. Don’t worry, it’s not about being perfect—just doing your best to choose healthier options.
Why Does Food Matter for Your Mood?
Think of your brain as a machine—it needs the right fuel to work well. When you eat nutrient-rich, unprocessed foods, you’re giving your brain the tools it needs to produce chemicals that make you feel happier and more energised. Junk food, on the other hand, can drain your energy and make you feel worse over time.
What Should You Eat?
You don’t need to overhaul your whole diet overnight, but there are some simple swaps that can help. Here’s what the research says works best for lifting your mood:
- Fruits and Veggies: These are packed with vitamins and minerals that help your brain function at its best. Tip: Add berries to your breakfast or grab an apple instead of chips for a snack.
- Whole Grains: Foods like brown rice, oats, and whole wheat bread give you long-lasting energy.
Tip: Try swapping white bread for whole wheat or ask for brown rice with your takeaway. - Healthy Fats: Your brain loves fats from foods like avocados, nuts, seeds, and oily fish (like salmon or tuna). Tip: Toss some chia seeds into a smoothie or snack on nuts between classes.
- Lean Proteins: Proteins like chicken, eggs, beans, and tofu help your brain make mood-boosting chemicals. Tip: If you’re grabbing a sandwich, pick something with lean meat or beans for a protein boost.
- Omega-3 Foods: Foods like fatty fish (salmon, sardines), flaxseeds, and walnuts are super helpful for your brain. Tip: Aim for fish a couple of times a week or toss some walnuts on a salad or in your oats.
- Cut Back on Processed Foods: Things like chips, sweets, fast food, and soda may taste good, but they can cause energy crashes and make you feel low. Tip: Instead of soda, go for water or herbal tea. Try home-popped popcorn (from the kernels!) or fruit as a replacement for chips.
It’s Not About Being Perfect
Here’s the thing—eating well doesn’t mean you can never have pizza or chocolate again. It’s about balance and making healthier choices most of the time. Even small changes, like swapping out sugary snacks for fruit a few times a week, can start to make you feel better. You don’t have to follow a strict diet—just do what feels manageable for you.
Worried About Cost?
You might have heard that healthy food is expensive, and sometimes it can be. But it doesn’t have to break the bank. Studies show that eating healthier costs about $1.50 extra per day—that’s less than a coffee. Try to look for budget-friendly options like:
- Buying in bulk (oats, beans, rice).
- Shopping at local markets for fresh fruits and veggies.
- Choosing frozen veggies and fruit, which are just as healthy and often cheaper.
- Planting some seedlings, or try tossing some seeds in your garden and watering weekly to grow your own. Some foods even grow from scraps/offcuts you’re about to toss in the bin! Info here: https://www.coastallandscape.com.au/blogs/news/23-fruits-veggies-you-can-easily-grow-from-scraps
Easy Changes You Can Make Right Now
- Switch white bread for wholemeal.
- Snack on nuts or fruit instead of chips.
- Have water instead of sugary drinks.
- Include a source of protein in each meal.
- Try a handful of berries or a banana for a quick mood boost.
Remember: It’s All About Progress, Not Perfection
You don’t need to completely change your diet to feel better. Start small, and take it one meal at a time. Just adding more fruits, veggies, and whole grains, while cutting down on junk food, can really help lift your mood. And if you slip up, don’t stress—just get back on track when you can. Your brain and body will thank you!
Start where you are, and do what works best for you!
Photo source: Freepik