Most of us have experienced how food can make us feel “good” or “bad.” Maybe you’ve felt tired after a big Thanksgiving meal or energized after a healthy fruit smoothie. In this way, you know that food doesn’t only affect your physical health, but also your mental health. That’s because what you eat directly affects the structure and function of your brain and, ultimately, your mood.
[See: Best Foods to Eat for Your Mood — and a Few Bad Ones.]
Breakfast food is no exception. While we know that eating breakfast is important — research has found breakfast eaters have fewer cravings, better self-control and higher productivity — not all breakfasts are created equal. Putting a little thought into your morning routine can help improve your mood all day long. Here’s how to create a breakfast that works for your mental health:
1. Toss refined carbs.
Most American breakfast staples — think sugary cereal, bagels and muffins — are largely refined carbohydrates, which give you a quick boost of energy but a crash later on. Not only do you have fluctuating energy levels throughout the day, but you’ll also be hungry again soon after. Sure, a breakfast of high-carbohydrate comfort food feels good in the moment, but what happens after the food is digested? After about an hour, you’ll feel tired, cranky and lethargic.
2. Swap in complex carbs.
Carbohydrates are not necessarily the enemy, but it’s always best to choose complex carbs with high fiber contents such as fruit, whole grains or starchy vegetables. Complex, high-fiber carbs — from minimally-processed grains — digest more slowly to help fill you up and control your blood sugar.
3. Add protein and healthy fats.
Protein-rich foods increase tyrosine, dopamine and norepinephrine, which help to increase alertness. There is also strong research suggesting that protein helps lead to satiety and fullness. In addition, certain healthy fats like omega-3 fatty acids become part of the membranes of brain cells and control many brain processes. To round out a breakfast meal, focus on adding protein and some healthy fat found in foods like hard-boiled eggs, nuts, Greek yogurt and nut butters.
[See: High-Protein Breakfast Ideas.]
4. Look for these nutrients.
Grabbing a small breakfast not only provides calories to get your body off to a good start, but it can also provide mood-boosting nutrients. Aim to include:
— Thiamine (vitamin B1), which is found in legumes, some seeds, and fortified grains and cereals, is necessary for maintaining your energy and coordinating the activity of nerves and muscles. Thiamine deficiency can lead to weakness, irritability and depression.
— Folate (vitamin B9), which is found in leafy greens, legumes and fortified grains, is essential for supporting red blood cell production. It helps prevent the buildup of the amino acid homocysteine in your blood, which is linked to heart disease risk. It also allows nerves to function properly.
— Iron is another important nutrient that can help stave off depression, fatigue and inattention. You can find healthy amounts of iron in spinach, tofu, fortified cereals and breads, as well as potatoes, eggs, raisins and nuts.
— Omega-3 fatty acids are also connected to mood. These healthy fats improve memory and mood, and can help fight depression, negative thoughts and impulsive actions. Good sources are black walnuts, flaxseed, hempseed, chia seeds and egg yolks.
[See: 9 Foods That Can Keep Your Brain Sharp.]
5. Keep it simple.
While this breakfast “recipe” might seem overwhelming, I tell my clients at Ohio State University Wexner Medical Center to keep things simple by focusing on including a complex carbohydrate, protein, healthy fat or, ideally, all three at breakfast. Keep an eye on food labels and read ingredient lists to get a better handle on what you are eating. Look for whole grains and minimal added sugar whenever possible. Some examples of healthy, mood-boosting breakfasts include:
— A slice or two of whole-grain toast with half a mashed avocado and topped with one to two lightly fried or poached eggs;
— Homemade old-fashioned oatmeal topped with blueberries, ground flaxseed and chopped walnuts; or
— Spinach omelet made with 1/4 cup low-fat cottage cheese, a sprinkle of grated Parmesan cheese and diced tomatoes, and served with half a fresh grapefruit.
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Eat This for Breakfast to Improve Your Mood All Day originally appeared on usnews.com
