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Reviewed 4/12/2024
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<h2>Food and your mood</h2>

What you eat&mdash;and who you eat with&mdash;are important for your physical and mental health. Whether you're looking for a way to lift your spirits on a blue day or searching for long-term strategies to help you feel your best, try these tips.

SKIP THAT HANGRY FEELING&mdash;NOT YOUR MEALS

Your body needs fuel to help maintain a positive mood throughout each day. Most people should refuel every three to four hours. If you skip meals, you may wind up irritable, not to mention tired and less productive.

GET YOUR OMEGA-3 FATTY ACIDS

These healthful fats play an important role in stabilizing your mood. You can find them in fatty fish like salmon and tuna, as well as in seaweed, flaxseed and walnuts.

SEEK COMFORT IN HEALTHY FOODS

Many people crave sugary, salty or fatty foods when they're feeling down. But regularly eating these types of foods might increase your risk for depression and anxiety. Research has linked healthier choices (like fruits, vegetables and whole grains) to higher levels of happiness.

AIM FOR ENOUGH IRON

Make sure your diet includes iron-rich foods like meat, beans, leafy greens and dried fruit. If you run low on this mineral, you could feel irritable and tired.

EAT WITH OTHER PEOPLE

Sharing meals with other people can help you feel more connected and less stressed. If you have a family at home, try to gather at the meal table at least once a week. Living on your own? Ask a friend or neighbor over&mdash;even a shared meal over a video call can be good for your mood.

FEELING BLUE?

Talk with your doctor

These tips can help you get the conversation started.

<a href="[BASEDOMAIN]/healthinfo/Story.aspx?StoryID=89c8d0a3-98f1-4b6b-a4cc-8027f6593ef7">EXPLORE ADVICE</a>
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Sources
<ul>
 <li>American Heart Association. &ldquo;Family and Friends Who Dine Together Shine Together.&rdquo; <a target="_blank" href="https://www.heart.org/-/media/Healthy-Living-Files/Well-being-Works-Better/Together_Tuesdays_Consumer_Flyer.pdf">https://www.heart.org/-/media/Healthy-Living-Files/Well-being-Works-Better/Together_Tuesdays_Consumer_Flyer.pdf</a>.</li>
 <li>American Heart Association. &ldquo;Food and Mood.&rdquo; <a target="_blank" href="https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/food-and-mood">https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/food-and-mood</a>.</li>
 <li>American Diabetes Association. "Understanding Type 1 Diabetes." <a target="_blank" href="https://diabetes.org/about-diabetes/type-1">https://diabetes.org/about-diabetes/type-1</a>.</li>
 <li>American Psychological Association. &ldquo;That Salad Isn&rsquo;t Just Good Four Your Nutrition&mdash;It May Help Stave Off Depression.&rdquo; <a target="_blank" href="https://www.apa.org/monitor/2023/06/nutrition-for-mental-health-depression">https://www.apa.org/monitor/2023/06/nutrition-for-mental-health-depression</a>.</li>
 <li>HelpGuide.org. &ldquo;Cooking at Home." <a target="_blank" href="https://www.helpguide.org/articles/healthy-eating/cooking-at-home.htm">https://www.helpguide.org/articles/healthy-eating/cooking-at-home.htm</a>.</li>
 <li>HelpGuide.org. &ldquo;Depression in Women.&rdquo; <a target="_blank" href="https://www.helpguide.org/articles/depression/depression-in-women.htm">https://www.helpguide.org/articles/depression/depression-in-women.htm</a>.</li>
 <li>HelpGuide.org. &ldquo;Mindful Eating.&rdquo; <a target="_blank" href="https://www.helpguide.org/articles/diets/mindful-eating.htm">https://www.helpguide.org/articles/diets/mindful-eating.htm</a>.</li>
</ul>

Food and your mood

Your diet and dining habits can have an impact on your mood and your mental health.

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Food and your mood