The happiness diet
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What foods are best for your mood? The ABC's chief medical reporter, Sophie Scott, put her pantry to the test for her new book, Roadtesting Happiness.
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- The happiness diet
“What you eat has a huge impact on your state of mind. Everything you eat affects the production of brain hormones, and that can change whether we feel sad or happy, relaxed or stressed,” writes Sophie Scott. Over the course of a year, the well-known Aussie journalist put happiness theories to the test—one of them being the power of nutrition to impact upon your state of mind.
Here are some of the core principles she says improve your mood, outlook and cheeriness:
1. Make brightly coloured fruit and veg your main game
“Think dark green spinach, red capsicum and blueberries. They contain valuable nutrients and antioxidants (A, C and E). Nutritionists recommend five servings of vegetables and two servings of fruit every day.”
2. A perfect snack combines protein with carbs
“Eating protein increasing the production of two hormones in the brain that make you feel more alert and able to concentrate… Choose snacks like low-fat yoghurt (protein) and chopped apple (carbohydrate) or rye toast (carbohydrate) with a thin spread of peanut butter (protein).
3. Practise mindful eating
“Eat regular small meals to keep your blood sugar levels stable. Aim not to go more than three hours without eating. Eat slowly and enjoy the food you are eating. The last bite of dessert rarely tastes as good as the first, so to stay healthy, just have small portions of the foods that you enjoy.”
4. Use good fats to lose fat
“Eating small amounts of olive oil and mono-unsaturated oils such as avocado oil will not clog your arteries and will boost your health. Eat small amounts of nuts, seeds and avocado, which are high in unsaturated fat.”
5. Drink lots of water
“If you feel tired or less alert than you would like, you may be dehydrated. Have a bottle of fresh water wherever you are—at work, at home, in the car—and sip regularly.”
6. Have a small amount of dark chocolate occasionally
“Chocolate is used by many as a mood booster. And research backs up the theory that eating dark chocolate can make you happier. Dark chocolate has been shown to stimulate the production of endorphins; it contains serotonin… Choose 70 per cent dark chocolate and enjoy in moderation as chocolate does contain some saturated fat, which is bad for your health.”
Did you know?
Green tea is a great mood-boosting pep up. It has less caffeine than coffee and is high in antioxidants, which reduce your risk of cardiovascular disease.
Roadtesting Happiness by Sophie Scott is published by ABC Books and distributed by Harper Collins.
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