Mood food

As a registered dietitian, I often hear my patients claim they can’t eat healthily because they either don’t have time or are just too stressed. In fact, the World Health Organization found that stress-related disorders affect nearly 450 million individuals worldwide — and this working mother isn’t surprised. But instead of turning to heavy foods that can make you more tired and sluggish, try something new. There are plenty of healthy foods that can help reduce stress and enhance your mood — true comfort foods, as I call them. Try one of these today:


Homemade mac ‘n cheese
Sure, the boxed version is plenty alluring, not to mention cheap. But processed foods pack in extra salt, calories, and sugar, so giving in often makes us feel worse in the long run. You can make this childhood favorite in a palatable and healthy way though. Boil 2 ounces of whole wheat pasta (makes 1 cup cooked) and add 1 ounce low-fat cheese (mozzarella or Parmesan are my favorite), cut up so it melts more easily, and either ½ cup low-fat ricotta or ½ cup low-fat plain yogurt once the pasta is cooked and drained. Then, just mix. It’s fast, healthy, and makes you feel oh-so-happy!

Tryptophan
Okay, so it’s not really a food, but it’s in lots of them that you like. Tryptophan is an amino acid that helps form the hormone melatonin, which is involved with the regulation of circadian rhythms and sleep. It also aids in the production of the mood-boosting neurotransmitter, serotonin. You probably already know tryptophan is found in turkey, but it’s also in skinless chicken, milk, bananas, cheese, nuts, peanut butter, and sesame seeds. And no, it won’t make you temporarily narcoleptic, just more relaxed.

Carbohydrates
Yes, you read that right. One of the likely reasons we love carbs so much is that they increase the amount of tryptophan in our brains and therefore up our serotonin levels. Just choose wisely — refined carbohydrates or those high in sugar can make these effects temporary and actually lead to overeating and sluggishness. Try to eat whole grain varieties including, quinoa, barley, and whole wheat pasta. Control your portions, and remember, carbohydrates are not the enemy!

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