Food & Mood
Jennifer Adler, M.S., C.N.
What we eat = How we feel
Grown accustomed to being under the
weather or not up to par
What we eat can have a profound effect on
how we feel now & later
There is no reason to put up with feeling
bad, mindlessly overeating or thinking poorly
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Food & Mood is Cyclical
Poor eating habits = depression, mood
swings, poor concentration or fatigue
more poor food choices
Depression, tired or stressed = poor eating
habits feeling worse
Immediate Food & Mood Connection
Getting by rather than feeling great
Breakfast or lack of affects how clearly you
think, food cravings & energy levels
What was eaten 2 hours ago is having an
effect on your mood right now
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Long Ranging Effects
Mood, thinking, energy level
Protecting brain cells
Handle stress better
fatigue
Feel Better
energy
colds
infections
other illnesses
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Food as Medicine
Hippocrates
Natural & artificial chemicals
Powerful medicine
Support our physical & mental health
General Eating Guidelines
45-
45-65 % calories from complex carbohydrates
20-
20-35 % from healthy fat
10-
10-35 % from protein
Limit intake of refined sugar, refined
carbohydrates, processed foods, alcohol and
caffeine
Reduce exposure to pesticides and herbicides
Eliminate the intake of artificial food additives,
colors and preservatives.
Eat a rainbow everyday
Eat from an “ideal”
ideal” plate
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Whole Foods
Do I mean this?
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More like this
Ask yourself these questions
Can I imagine it growing?
How many ingredients does it have?
What has been done since it was harvested?
Is this product part of a food or the whole thing?
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What is this food?
Sugar, hydrogenated vegetable oil, high
fructose corn syrup, water, sodium
caseinate, natural and artificial flavor,
polysorbate 60, sorbitan monostearate,
xanthan and guar gums, sodium
polyphosphate, beta carotene
Did you guess?
It is Cool Whip, a whipped cream substitute
Whipped cream has:
- cream
- sugar
- vanilla (maybe)
3 vs. 15 ingredients
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Should we eat processed food?
Processed foods often
contain additives and
chemicals our bodies are
unable to recognize.
– Example-
Example- high fructose corn
syrup
How can I tell ?
Cellophane wrappers
Boxes
Many ingredients and
preservatives listed on
the nutrition label.
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During the refining process
Fiber
Vitamins
Minerals
Antioxidants
Phytochemicals
Are all lost
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Why consume a Whole-Foods
Based Diet?
Better for the earth (sustainability)/animals
Whole cells, so many nutrients
Generally nutrient dense
Synergistic effect of nutrients in whole foods
– E.g. apple vs. apple sauce vs. apple juice
– Scientific evidence vs. individual nutrients e.g. DASH
diet and blood pressure, whole grains and type 2
diabetes
Eat Whole Foods
Protein- meat, fish, poultry, legumes,
fermented soy and eggs
Healthy fats-avocados, nuts and seeds,
olives, cold water fish
Fresh vegetables
Fresh fruit
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Eat Whole Foods, continued
Whole grains- wild rice, brown rice,
quinoa, millet, amaranth, teff, barley,
buckwheat, rye, whole wheat and oats
Organic?
The rat’s nose knows
Higher antioxidants & phytochemicals
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Why does organic produce have
higher phytochemical levels?
Phytochemicals are chemicals created by plants
to defend themselves against microbes and
microbes, to make themselves unpalatable. Most
of the aromas of vegetables, herbs and spices
come from defensive chemicals. They may smell
pleasant to us but the plants make them to repel
their enemies.
Why Change?
Benefit from your efforts
Recognize the longer-term benefits as being
more important to you than any initial short
term pleasure
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Diet & Depression
Influences brain’
brain’s behavior
Brain chemicals (neurotransmitters) regulate our
behavior & are closely linked to mood, are
controlled by what we eat
Dopamine, norepinephrine & seratonin
Protein
Essential fatty acids
Vitamin B3 & B6, iron, folate, copper, calcium &
magnesium
Complex carbohydrates
Nutritional Causes of Depression
Frequent consumption of caffeine or sugar
Deficiencies of biotin, folic acid, pyridoxine
(B6), riboflavin (B2), thiamine (B1), vitamin
B12, vitamin C, calcium, copper, iron,
magnesium, or potassium
Excesses of magnesium or vanadium
Food sensitivities
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Foods Good to Eat
Foods high in B1 (thiamine)
Essential for energy production, nerve cell
function & carbohydrate metabolism
Deficiency can cause fatigue & depression
Rich sources include soybeans, brown rice,
sunflower seeds, whole wheat & brewer’s
yeast
Foods Good to Eat
Eat foods high in B6 (pyridoxine)
B6 deficiency is associated with depression
B6 is important for maintaining hormone balance &
immune function & is involved in the use & formation or
neurotransmitters
Good sources-
sources- Brewer’
Brewer’s yeast, whole grains, legumes,
bananas, seeds, nuts, potatoes, Brussels sprouts,
cauliflower
Supplement with P-P-5-P (pyridoxal 5’
5’ phosphate) an
activated form of B6, if you have poor liver function
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Foods Good to Eat
Foods high in folate
Folate deficiency is linked to depression
Folate & B12 SAMe levels (associated
with decreased seratonin)
Sources- brewer’s yeast, green leafy
vegetables, dairy & whole grains
Foods Good to Eat
Vitamin C depletion leads to depression. It is important for
the production of neurotransmitters & hormones.
immune function by white blood cell activity,
interferons, antibody response & levels, secretion of
thymic hormones, and is also important in collagen
formation. High urinary excretion of vitamin C occurs when
you are emotionally & physically stressed.
Found in red chili peppers, guavas, kale, parsley, collard
greens, turnips, broccoli, Brussels sprouts, mustard
greens, kiwi, strawberry & citrus fruits
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Foods Good to Eat
Add tryptophan, Tyrosine & Phenylalanine containing foods
Tryptophan is a precursor to seratonin & melatonin. A
deficiency of seratonin contributes to depression.
Tyrosine is a precursor to norepinephrine and may
stimulate thyroid hormone synthesis. Low levels have been
seen with depression.
Complex carbohydrate rich meals brain uptake of
tryptophan. This has a calming effect, whereas excess
protein tends to decrease brain tryptophan uptake.
Carbohydrates promote sleep.
Found in animal source foods-
foods- eggs, dairy, meats
More Foods that Help Moods
Raw fruits & vegetables, bitter greens, dandelion
greens, endive; these help cleanse the liver,
improve digestion & aid in elimination of waste &
toxins
Salmon & white fish provide protein with EFA’
EFA’s.
People with depression have lower levels of PGE1
& activity of delta 6 desaturase enzyme (used to
make PGE1 from EFA’EFA’s) reducing their ability to
make PGE1, a natural modulator of pain &
inflammation
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