Got the Winter Blues?, Change what you eat

We often focus our winter meals on heavy meals like comforting casseroles.   We often think that meals high in carbs makes us feel good because of the glucose boost.  But over the course of a day these types of meals will lead to blood sugar highs and lows.  Some new research looks at relationship of food to moods.

When looking at the quality of your diet, consider both foods to eat more of and those to limit. Observational studies show that healthy eating patterns that include plenty of nutrient-rich plant foods, such as vegetables, fruits and whole grains, and omega-3-rich foods, such as salmon and flax seeds, are associated with decreased risk of depression and anxiety.

On the other hand, a Western-style diet - rich in foods high in refined carbohydrates (sugar and white flour), highly processed foods and sugary beverages - is associated with increased risk of depression and anxiety.

Modi-Med Diet for Mood Improvements

Encouraged foods and recommended number of servings*:
Whole grains: 5-8 servings per day
Vegetables: 6 per day
Fruit: 3 per day
Low-fat, unsweetened dairy foods: 2-3 per day
Olive oil: 3 Tbsp per day
Raw unsalted nuts: 1 per day
Legumes: 3-4 per week
Fish: 2 or more per week
Lean red meat: 3-4 per week
Chicken/turkey: 2-3 per week
Eggs: up to 6 per week

Discouraged foods (limit to 3 per week):

Sweets, refined cereals, fried food, fast food, processed meats, sugary drinks and alcohol (red wine in moderation)

For more details check out this article from the Tuffs Health and Nutrition Newsletter

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