Food and MoodMiami University Nutrition Students

How can food affect mood?

Consistent Meals and Mealtimes:Skipping meals = low energyBlood sugar fluctuations = mood swingsRegularly eating breakfast = maintains a healthy

body weightThe importance of carbohydrates:

Carbohydrates produce serotoninWhat is serotonin?

Neurotransmitter essential for elevating overall mood, producing a calming effect and suppressing appetite

The “feel good” neurotransmitter

Increasing Serotonin Most important? Combination or protein and carbohydrates Keeping the protein to carbohydrate ratio 1:1 is the best way to be sure the most serotonin is released Example Meals

¾ cup brown rice + 3 oz. salmon

1 slice whole wheat bread + 2 Tbsp. peanut butter

Other important nutrientsOmega 3 fatty acids:

Low levels = depression, impulsive actions, pessimism Evidence! Lowest levels of depression in Japan,

where oily fish are a staple for many mealsIron:

Low levels = fatigue, inattention Especially important for women energy boost

Thiamine:Increases overall well-being, sociability, and energyWhere can I find thiamine?

Cereal grains, yeast, eggs, pork

The effects of fatA meal high in fat:

Has an almost immediate sluggish effect on one’s overall energy level

Digestive system has to work harder to process high-fat foods

High levels of saturated fat:Linked to depression and dementia Research: saturated fats destroy the blood brain

barrier More amyloid deposits found in the brain This is the protein found in excess in the brains of

Alzheimer’s patients

Consuming a Protein-rich, Low Carbohydrate Meal

Consuming a 1:1 Ratio Carbohydrate-Protein Meal

MenuKale Chicken WrapsCouscous SaladWatermelon and Feta Salad with Balsamic

dressingDate and Goat Cheese Appetizer Oven-Baked Sweet PotatoPomegranate Mock-itoChocolate Almond Clusters

Chicken• Chicken = High levels of tryptophan• Tryptophan metabolizes into serotonin and

melatonin = tiredness • MYTH: • Turkey (another source of tryptophan) makes

you tired on Thanksgiving • FALSE: It is the combination of high

carbohydrates + tryptophan • Fat also takes a lot of energy to digest and

the body will redirect blood flow elsewhere causing you to feel less energetic.

Sources of Tryptophan

KaleManganese

Helps synthesize fatty acids critical to healthy brain function

1 cup = more than 25% of your Daily Value

Dietary FiberFiber = sated (full) longerFood breaks down into glucose at a

slower pacePrevents wild swings in blood sugar

FigsHigh in manganese and iron

Iron = prevents fatigue, depression, inattention, etc.

Calcium Also linked to poor attention,

sleeplessness, and mood swingsBone health

AntioxidantsPrevents memory lossReduces free radicals can

impair the brain Also high in blueberries

Pomegranate Can reduce visceral fat formation

around the abdomenVisceral fat = release of stress

hormonesImproves memoryIs full of antioxidants:

Increases blood circulationImproves immune system

Dark ChocolateHigh levels of flavonoids

Increases serotonin and endorphins increased moodAnother source of antioxidantsEvokes happy memories

Comfort foodSweet flavor + creamy texture = release of

endorphinsTheobromine

Similar to the effects of caffeine Myocardial stimulant Dilates blood vessels

Time to Cook!