Food for Your Mood

By Yelena Nisnevich, MS, RD

Do you ever find yourself feeling upset, bored, or tired after a long, stressful day? Well, did you know that you can use food as an antidepressant? 

Scientists are proving that what's in the foods you eat can affect the chemical composition of your brain. In particular, what you eat can affect your mood, level of alertness, and your perception of pain. 

To fight moodiness, stress, and fatigue, eat a balanced diet of protein, carbohydrates, fruits and vegetables; and limit sugar, fat, and alcohol. Coupled with exercise, this regimen will keep levels of endorphins - the brain's feel-good chemicals - steady. 

Here is a great good-mood recipe: 

Yelena's Cranberry Spinach Salad

Serves 4

Ingredients:

• 1/4 cup blanched and slivered almonds
• 1 pound spinach, rinsed and torn into bite-size pieces
• 1/2 cup dried cranberries
• 1 tbsp toasted sesame seeds
• 1/2 onion, sliced
• 1/4 tsp paprika
• 1/4 cup balsamic vinegar
• 1/4 cup cider vinegar
• 1 tbsp white sugar
• 1 tbsp olive oil 

Directions: 

1. In a large bowl, combine the spinach with the almonds and cranberries.
2. In a medium bowl, whisk together the sesame seeds, sugar, onion, paprika, balsamic vinegar, cider vinegar, and olive oil. 
3. Toss with spinach just before serving. 

Nutrition Facts (per serving):

Serving Size: 2 cups

Calories: 112

Fat: 4.8 g

Cholesterol: 0 mg

Fiber: 5 g

Protein: 5.4 g

Carbohydrate: 13.8 g