Handout: Food and Mood Shopping List

Food and mood are closely connected, and the foods we eat can influence how we feel, think, and function throughout the day. Just as a car performs best with quality fuel, our brains perform best when supplied with a steady stream of nutrients from wholesome foods. Healthy eating patterns that include fruits, vegetables, whole grains, lean proteins, and healthy fats can support energy, concentration, emotional well-being, and overall brain health. While no single food can determine your mood, the overall quality of your diet can play an important role in supporting mental wellness.

Several nutrients are especially important for brain health and mood regulation. Omega-3 fats found in fish, walnuts, and seeds help support brain function, while B vitamins found in whole grains, beans, eggs, and leafy greens help the body produce energy and neurotransmitters. Protein-rich foods such as fish, poultry, dairy products, beans, and tofu provide the building blocks for serotonin and dopamine, chemicals that influence mood and motivation. Eating balanced meals that include these nutrients can help maintain steady energy levels and reduce feelings of fatigue and irritability.

10 Foods to Put On Your Shopping List

1. Berries (blueberries, strawberries, raspberries) fresh or frozen

2. Leafy greens (spinach, kale, romaine) - pick your favorite salad mix and go for a salad each day with lunch and dinner

3. Beans and lentils - these can be canned or dry and make great soups, chilis and bowl toppings

4. Salmon and other fatty fish - many stores offer preportioned frozen fish like salmon, which is easy to store and cook when ready. Stock up on canned tuna and sardines when they are on sale

5. Oatmeal - can be old fashioned or quick and goes great in overnight oats with fruits, milk, and yogurt for fast out of the door or take it with you breakfasts

6. Nuts (almonds, walnuts, pistachios)

7. Plain Greek yogurt

8. Sweet potatoes

9. Whole grains (brown rice, quinoa, whole wheat bread)

10. Colorful vegetables (broccoli, carrots, bell peppers, tomatoes) - think “rainbow”!

10 Simple Swap Ideas

1. Instead of soda → drink water with fruit slices

2. Instead of chips → try roasted nuts or popcorn

3. Instead of candy → enjoy fresh fruit

4. Instead of sugary cereal → choose oatmeal with berries

5. Instead of a fast-food meal → build a plate with vegetables, whole grains, and lean protein

6. Instead of processed meats → choose beans, fish, chicken, or turkey

7. Instead of pastries → try whole-grain toast with nut butter

8. Instead of ice cream every day → enjoy Greek yogurt with fruit

9. Instead of sweetened coffee drinks → choose coffee with milk and less added sugar

10. Instead of packaged snacks → snack on vegetables with hummus

The goal is not to eliminate favorite foods but to make nutrient-rich foods the foundation of your eating pattern most of the time. Small changes made consistently can improve energy, mood, heart health, and overall well-being. 🍎🥦💧