2.
Pick protein.
You’ll feel full
longer. And this can help reduce
mood swings. Protein can also help
you feel alert. Choose lean, heart-
healthy protein, such as:
»
Eggs.
»
Skinless poultry.
»
Low-fat milk
products.
»
Lean cuts of red meat.
3.
Get your omega-3s.
Foods rich
in these fatty acids can improve
your mood. ey can also keep you
F
ood can a ect your mood.
If you feel cranky or tired,
changing how you eat might
help you feel better. Why? Some
foods can help change your brain
chemistry and lift your spirits. For
a better mood, try these ve tips.
1.
Choose carbohydrates wisely.
Carbs can boost a brain chemical
that helps you feel calm. ey
might also help ease depression.
But you have to eat the right ones.
Good choices include:
»
Whole-
grain breads.
»
Brown rice.
»
Oatmeal.
»
Fruits and veggies.
Go easy on white starchy foods,
such as white bread and rice. And
limit sugary foods, such as cookies,
candy and soda. ese carbs may
make you moody.
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U.S. Postage
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Permit No. 44
5 good-for-you foods
to beat the blues
safe from a heart attack or stroke.
Some good sources of omega-3s are:
»
Oily sh, such as salmon and
sardines.
»
Walnuts.
»
Ground
axseeds.
»
Soy nuts.
»
Canola oil.
4.
Factor in folate and B vitamins.
Research shows that low levels of
folate and vitamin B
12
in your body
may be tied to depression. So help
yourself to plenty of folate-rich
food, such as:
»
Broccoli.
»
Dried
beans.
»
Oranges.
»
Avocados.
»
Spinach.
For vitamin B
12
, try:
»
Wild
salmon ( fresh or canned).
»
Lean
beef.
»
Eggs.
ese vitamins are also added to
breakfast cereals. Just be sure it’s
whole-grain.
5.
Dial into vitamin D.
ere’s a
chance that low levels of vitamin D
may be linked with SAD. That’s
short for seasonal affective
disorder. It’s a type of depression
that occurs in the winter.
Fatty fish, like salmon, has
vitamin D. Most milk has vitamin D
added to it. And yogurt, orange
juice and soy drinks often have it
added to them too.
Source: American Academy of Nutrition and Dietetics
Kern Medical
Center Health Plan
1700 Mount Vernon Ave.
Bakersfield, CA 93306
healthy
road to
living
Spring 2013
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