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Foods That Balance and Unbalance Your Mood

There are many things we can do to stabilize our moods: exercise, meditation, time outdoors and positive thinking. Recent studies have shown there are dietary changes that will also help those suffering from anxiety and depression.


Choosing nutrient dense foods can bring about changes to our brain structure and chemistry, which may help promote behavior change. An increase to fruit and vegetable consumption can begin to improve our emotional balance within a few days.

A Short List of Mood Enhancers

1. Fish- Omega 3 has long been known to be beneficial to brain health. Aim for 3 servings of fish per week, salmon/tuna/shellfish, as well as walnuts/chia seeds/avocados.

2. Selenium rich foods- low selenium intake is linked to poor moods. Choose Brazil nuts, sunflower seeds, oatmeal, eggs, mushrooms, clams, sardines and yogurt.

3. Berries- especially purple ones like black berries and blueberries contain anthocyanin, an antioxidant and a mood booster. Besides, they are such fun to eat!

4. Start the day right with a balanced breakfast to stabilize blood glucose and nourish brain cells right from the get-go. The habit of consuming a healthy breakfast leads to improved mood, better memory, more energy and feelings of calmness. (not Hangry!)

A List of Mood Downers

1. Sugar- Cake, donuts, cupcakes or sodas cause a roller coaster of mood swings and a energy levels.


2. Processed foods- Additives, preservatives and chemicals in processed food items can put a lot of stress on our bodies and our brains. Keep processed and sugary foods to a minimum. Eat natural, whole foods as the mainstay of your diet.


The right foods, exercise and meditation are all tools to keep us physically and mentally healthy and at our best.

Recipes made with good mood foods:

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