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The holidays are a stressful time for many people and we often try to find comfort in food. Eight famous nutritionists provide their favorite mood-boosting foods along with tasty tips about how to include them in your everyday diet, Fox News reports.
1 Tart dried cherries
Why I like it: “Tart dried cherries have the ideal combo of sweet, tart and chewy. Plus they're super portable so they are great for an on the run snack.”
Why it’s a good mood food: “Tart cherries are one of nature’s only sources of melatonin, a hormone that regulates your body clock and helps you sleep better. A better night’s sleep definitely impacts your mood!”
How to eat it: “The easiest way to eat these is to sprinkle them on your yogurt or cereal but you can get even more creative by tossing a couple of handfuls into cranberry sauce.”
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2 Omelet stuffed with herb sautéed mushrooms
Why I like it: “Starting the day with a substantial breakfast helps to keep me energetic throughout the day.”
Why it’s a good mood food: “Vitamin D is found in both eggs and mushrooms. The vitamin is known to increase serotonin levels in the brain, which can lead to improved mood. During the winter season, getting vitamin D from food is especially important since many won’t be getting as much of this nutrient by way of sunshine.”
How to eat it: “I prefer to overstuff my omelet with mushrooms so that the mushrooms provide ‘meatiness,’.”
- Jackie Newgent, RDN, CDN, culinary nutritionist and author of 1,000 Low-Calorie Recipes, http://jackienewgent.com
3 Meatballs and spaghetti
Why I like it: “Meatballs and spaghetti made with whole-wheat pasta, chicken or turkey meatballs, tomato sauce, fresh tomatoes and mozzarella cheese is one of my favorite winter dishes. Not only is this meal pure comfort food, but the whole-wheat spaghetti packs in complex carbohydrates that energize and fuel the brain, red blood cells and entire central nervous system.”
Why it’s a good mood food: “The lean ground chicken or turkey provides high-quality protein as well as selenium (an important antioxidant mineral that supports immune function), niacin (a B vitamin that helps the body turn carbohydrates and fat into energy), and vitamin B6 (important for creating ‘feel good’ neurotransmitters like serotonin).”
How to eat it: “The key when it comes to eating meatballs and spaghetti—even chicken or turkey meatballs—is to use lean ground chicken or turkey breast, low sodium canned tomato sauce (I also like to use fresh tomato lightly sautéed in a little olive oil sprinkled with garlic and onion powder)."
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, RD, CDN, NYC-based registered dietitian nutritionist and author of Younger Next Week, www.elisazied.com
4 Oatmeal
Why I like it: “Eating a hearty and healthy breakfast during the holidays is an excellent strategy for preventing overeating at holiday office parties and family get-togethers.”
Why it’s a good mood food: “There's research to show that good carbs, such as whole grains, can promote the production of serotonin, a feel-good brain chemical. ”
How to eat it: “Oatmeal is like pasta. It has a mild flavor and so is a blank canvas to add whatever combination of add-ons your taste buds desire»
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, http://rachelbegun.com
5 Spicy salsa
Why I like it: "Low in calories but packed with flavor and heat, salsa paired with simple homemade whole-wheat tortilla chips are a fast and delicious snack."
Why it’s a good mood food: "Salsa has both cayenne pepper, which releases ‘good mood’ endorphins, and fresh cilantro to help relieve unwanted tension."
How to eat it: “Dress up fresh store-bought salsa with a dash of cayenne pepper and some fresh cilantro. If you want to make your own, chop tomatoes, onions, avocado, and jalapeños then toss with fresh lime juice, fresh cilantro, and cayenne pepper.”
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, RD, culinary nutrition expert, http://holleygrainger.com
6 Meaty mushroom burgers
Why I like it: “Mushrooms are low in calories, helping you fill up without filling out. It is the only plant source of vitamin D good for building bones and helping retain muscle mass as you age."
Why it’s a good mood food: "Besides helping you avoid feeling grumpy because you’re still hungry, meaty mushrooms, like the shitake variety, are rich in the plant nutrient ergothioneine, which helps promote circulation.”
How to eat it: “Make those burgers leaner by replacing 1/2 the ground beef with chopped mushrooms! Simple as that!”
- David Grotto, RDN, author of The Best Things You Can Eat, www.davidgrotto.com
7 Almonds
Why I like it: “Not only will you feel satisfied because of the crunch-value almonds provide but you can also feel good about getting heart-healthy fats, vitamin E, and calcium.”
Why it’s a good mood food: “Almonds help stabilize blood sugar levels which helps to smooth your mood.”
How to eat it: “You can have sliced almonds sprinkled atop of fish, slivered almonds in your salad, chicken dipped in almond meal for a crunchy coating, or as creamy almond butter on whole grain bread.”
- Bonnie Taub-Dix, RDN, author of Read It Before You Eat It, and nutrition expert based in
, http://www.bonnietaubdix.com
8. Wild salmon
Why I like it: “Wild salmon is loaded with healthy fats -- called omega-3's -- which are brain boosting nutrients that studies have shown keep you sharp throughout your years.”
Why it’s a good mood food: “Those powerful omega-3 fats are the primary fats in your brain, where mood is ‘controlled.’”
How to eat it: “Nothing better than a filet of grilled wild salmon -- yes, even in the winter -- I fire up the grill, brush the salmon with a bit of olive oil, black pepper and a pinch of salt.”
- Christopher R. Mohr, PhD, RD, sports nutrition consultant for the Cincinnati Bengals, www.mohrresults.com
