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Food and Mood

Food and Mood. Miami University Nutrition Students. How can food affect mood?. Consistent Meals and Mealtimes: Skipping meals = low energy Blood sugar fluctuations = mood swings Regularly eating breakfast = maintains a healthy body weight The importance of carbohydrates:

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Food and Mood

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  1. Food and Mood Miami University Nutrition Students

  2. How can food affect mood? • Consistent Meals and Mealtimes: • Skipping meals = low energy • Blood sugar fluctuations = mood swings • Regularly eating breakfast = maintains a healthy body weight • The importance of carbohydrates: • Carbohydrates produce serotonin • What is serotonin? • Neurotransmitter essential for elevating overall mood, producing a calming effect and suppressing appetite • The “feel good” neurotransmitter

  3. Increasing Serotonin • Most important? • Combination or protein and carbohydrates • Keeping the protein to carbohydrate ratio 1:1 is the best way to be sure the most serotonin is released • Example Meals • ¾ cup brown rice + 3 oz. salmon • 1 slice whole wheat bread + 2 Tbsp. peanut butter

  4. Other important nutrients • Omega 3 fatty acids: • Low levels = depression, impulsive actions, pessimism • Evidence! Lowest levels of depression in Japan, where oily fish are a staple for many meals • Iron: • Low levels = fatigue, inattention • Especially important for women  energy boost • Thiamine: • Increases overall well-being, sociability, and energy • Where can I find thiamine? • Cereal grains, yeast, eggs, pork

  5. The effects of fat • A meal high in fat: • Has an almost immediate sluggish effect on one’s overall energy level • Digestive system has to work harder to process high-fat foods • High levels of saturated fat: • Linked to depression and dementia • Research: saturated fats destroy the blood brain barrier • More amyloid deposits found in the brain • This is the protein found in excess in the brains of Alzheimer’s patients

  6. Consuming a Protein-rich, Low Carbohydrate Meal

  7. Consuming a 1:1 Ratio Carbohydrate-Protein Meal

  8. Menu • Kale Chicken Wraps • Couscous Salad • Watermelon and Feta Salad with Balsamic dressing • Date and Goat Cheese Appetizer • Oven-Baked Sweet Potato • Pomegranate Mock-ito • Chocolate Almond Clusters

  9. Chicken • Chicken = High levels of tryptophan • Tryptophan metabolizes into serotonin and melatonin = tiredness • MYTH: • Turkey (another source of tryptophan) makes you tired on Thanksgiving • FALSE: It is the combination of high carbohydrates + tryptophan • Fat also takes a lot of energy to digest and the body will redirect blood flow elsewhere causing you to feel less energetic.

  10. Sources of Tryptophan

  11. Kale • Manganese • Helps synthesize fatty acids  critical to healthy brain function • 1 cup = more than 25% of your Daily Value • Dietary Fiber • Fiber = sated (full) longer • Food breaks down into glucose at a slower pace • Prevents wild swings in blood sugar

  12. Figs • High in manganese and iron • Iron = prevents fatigue, depression, inattention, etc. • Calcium • Also linked to poor attention, sleeplessness, and mood swings • Bone health • Antioxidants • Prevents memory loss • Reduces free radicals  can impair the brain • Also high in blueberries

  13. Pomegranate • Can reduce visceral fat formation around the abdomen • Visceral fat = release of stress hormones • Improves memory • Is full of antioxidants: • Increases blood circulation • Improves immune system

  14. Dark Chocolate • High levels of flavonoids • Increases serotonin and endorphins  increased mood • Another source of antioxidants • Evokes happy memories • Comfort food • Sweet flavor + creamy texture = release of endorphins • Theobromine • Similar to the effects of caffeine • Myocardial stimulant • Dilates blood vessels

  15. Time to Cook!

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