Mood Boosting Foods
The Connection: Food & Mood
The connection between mood and food is increasingly supported by science, with the 2017 SMILES Trial offering compelling evidence. This groundbreaking study explored the impact of diet on people with clinical depression.
Participants followed a ‘modified Mediterranean diet’ rich in whole foods, healthy fats, and lean proteins, while the control group participated in neutral social support sessions.
Remarkably, one third of those in the dietary intervention group achieved remission from major depression, compared to just 8% in the control group. Nearly all participants in the dietary intervention reported improved mood, underscoring the profound link between what we eat and how we feel.
I personally think this outcome is remarkable! It shows that diet is an incredibly powerful, evidence-based strategy for improving and supporting mental health, offering hope for those seeking holistic approaches to treating depression and low mood.
Mediterranean Diet
So, what is the Mediterranean diet? We’ve all probably heard of it, given it’s the most researched and cited diet out there. But what does it actually look like on a practical level?
The Mediterranean diet is a heart-healthy eating pattern inspired by the traditional diets of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasises whole, natural foods and a lifestyle approach to eating. As such, there’s no single ‘diet plan’ but more of a style of eating.
Key differences between the Average UK Diet and the Mediterranean Diet
Mediterranean Diet:
Fats: High in healthy fats like olive oil, nuts, and seeds
Protein: Focuses on lean proteins like fish & poultry, 1-2x a week, with the rest from legumes, and plant-based sources.
Carbs: Mostly whole grains such as brown rice, quinoa, and wholegrain bread
Fibre: 30g/day
Dairy: moderate amounts of natural dairy like yogurt and cheese a few times a week
Processed: As low as 10-20% processed, typically naturally processed foods like aged cheeses, pickles etc
Nutrient-dense, with balanced macronutrients and high in anti-inflammatory foods
Average UK Diet:
Fats: High in saturated fats from processed foods, butter, and fried items
Protein: Heavy reliance meat-based protein, especially red and processed meats (bacon, sausages etc)
Carbs: Often includes refined carbs like white bread, pastries, and sugary snacks
Fibre: Average 18g/day, recommended intake 30g/day
Dairy: High in dairy products, often processed like flavoured yoghurts
Processed: In some areas, 60-70% food is ultra-processed
Overall calorie-dense but nutrient-poor
Mood Boosting Foods - Practical Tips
Switch to Olive Oil: Use extra virgin olive oil as your primary cooking and dressing fat. If a meal is missing a source of fat, drizzle a tablespoon of high quality extra virgin olive oil on top.
Add More Vegetables: Fill half your plate with a variety of colourful, fresh vegetables at every meal. Even better if they are seasonal and local, but I appreciate that variety can take priority here in the UK given our lack of mainstream seasonal veg…
Incorporate Whole Grains: Choose wholegrain bread, pasta, rice, or alternatives like quinoa and bulgur wheat
Snack on Nuts and Seeds: Replace processed snacks (cereal bars etc) with a handful of almonds, walnuts, or sunflower seeds. Add some raisins or dried cranberries for some natural sweetness. A homemade trail mix
Eat Fish Twice a Week: Opt for oily fish like salmon, mackerel, or sardines to meet our omega-3 needs. If veggie / vegan, consider supplementing with omega-3. Email me if you need recommendations
Use Herbs and Spices: Replace salt with fresh or dried herbs, garlic, lemon juice, and spices for flavour. They’re packed with antioxidants
Choose Legumes: Include beans, lentils, or chickpeas in soups, salads, and main dishes regularly. They’re high in fibre, helping us build a more a mediterranean gut microbiome
Prioritise Fresh Fruits: Swap sugary desserts with fresh fruit
Limit Red Meat: Opt for lean proteins like poultry or plant-based options and save red meat for occasional meals
Cook at Home: Prepare meals from scratch to incorporate healthier ingredients and enjoy the cooking process. I find winter is a great time to get back into the habit of batch prepping meals for the week ahead
Make Meals Social: Share meals with friends, family or colleagues, savouring the experience rather than rushing through or eating alone at the desk
I appreciate it’s a long list. Hopefully you’re already some of the way there. Perhaps start implementing 1-2 a week and by spring, you’ll have fully transitioned!
Where can you get help?
If you feel you need support with your mental health, you can get in touch with your GP and ask to be referred for help.
If you would like nutritional support with moods, and what dietary and lifestyle changes might be appropriate for you, please get in touch. Use the link below to arrange a free call where we can get to know each other so I can understand where you are in your journey and we can chat about the best route forward for you. It’s also a chance for you to ask any questions about working with me.
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