Improve your mood with these foods

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Improve your mood with these foods

Weekend Today

updated 3/29/2007 5:04:31 PM ET

What if the diet you went on to lose weight not only made you look better, but also made you feel better? Try these food tips from Dr. Susan Kleiner, author of “The Good Mood Diet.”

Improve mood

For protein plus omega-3 fats in one great package 
Examples: anchovies, black cod, catfish, clams, crab, flounder, halibut, herring, lobster, mackerel, oysters, rockfish, sablefish, salmon, sardines, scallops, shrimp, trout, tuna

Carbohydrates 
Examples: whole grains, beans, potatoes and root vegetables, winter squash, all fruits and vegetables

Tryptophan and carbohydrates in one great package 

Examples: milk and dairy products — lowfat/nonfat milk, yogurt, kefir, smoothies

Antioxidants 
Examples: fruits, vegetables, grape juice, green tea and oolong tea

Crunchy foods (stimulate the secretion of serotonin by the trigeminal nerve) 
Examples: popped corn, apples, carrots, celery

Decrease or prepare for higher stress, anxiety, anger, frustration

Healthy fats (monounsaturated and polyunsaturated) 
Examples: olives, olive oil, nuts, seeds, nut and seed butters, nut and seed oils, avocados, fish

Whey protein 
Examples: milk and dairy products — lowfat/nonfat milk, yogurt, kefir, smoothies, whey protein powder

Tryptophan and B vitamins 
Examples: turkey, lean pork, beef, chicken

Magnesium (decrease headaches) 
Examples: nuts, beans, whole grains, spinach 

Ginger (decrease headaches, pain relief)

Anti-inflammatory effects (bioflavonoids) 
Examples: pomegranates, grape juice, soy, kale, green beans, apples, citrus, prunes. 

Also for other anti-inflammatories that they contain: pineapple, fish, wheat germ

Zinc and iron (boosts immune function) 
Examples: lean meats, eggs, seafood, whole grains

Boost physical energy and alertness

Calories: Eat enough of a variety of all feel-great foods.Water: Stay well hydrated for your body and your brain.Carbohydrates plus protein: Fuel your muscles and your brain.Phospholipids from eggs and soy: Allow for nutrients to pass into the brain cell, keeping your memory and brain function sharp.Fiber from whole grains, flaxseed, apples, berries and beans. Keep blood sugar levels even for sustained energy all day.Caffeine: 1-2 shots or cups before noon or before exercise will give you a great pick-me-up that will aid your alertness and exercise. Too much, or after noon, will backfire and make you feel lousy. Use other energy boosters after noon, and get plenty of rest.Recipe: Eye-Opener Smoothie

For more information, visit goodmooddiet.com.

Recipe: Eye-Opener Smoothie

"The Good Mood Diet"

Makes 1 serving

INGREDIENTS

1 cup fat-free milk1 Chai tea bag14 grams protein from vanilla isolated whey protein powder1 teaspoon Splenda1/8 teaspoon nutmeg4 ice cubes

DIRECTIONS

Heat the milk in the microwave and pour over the tea bag; steep 5 to 8 minutes. Discard the tea bag. Cool the milk in the refrigerator for 20 minutes or even overnight. Pour the milk into a blender and add the protein powder, Splenda, nutmeg, and ice cubes. Blend 1 minute, until smooth.

© 2013 NBC News.  Reprints

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