Miami University Nutrition Students

How can food affect mood? Consistent Meals and Mealtimes: Skipping meals = low energy Blood sugar fluctuations = mood swings Regularly eating breakfast = maintains a healthy body weight The importance of carbohydrates: Carbohydrates produce serotonin What is serotonin? Neurotransmitter essential for elevating overall mood, producing a calming effect and suppressing appetite The “feel good” neurotransmitter

Increasing Serotonin Most important? Combination or protein and carbohydrates Keeping the protein to carbohydrate ratio 1:1 is the best way to be sure the most serotonin is released Example Meals ¾ cup brown rice + 3 oz. salmon 1 slice whole wheat bread + 2 Tbsp. peanut butter

Other important nutrients Omega 3 fatty acids: Low levels = depression, impulsive actions, pessimism Evidence! Lowest levels of depression in Japan, where oily fish are a staple for many meals Iron: Low levels = fatigue, inattention Especially important for women  energy boost Thiamine: Increases overall well-being, sociability, and energy Where can I find thiamine? Cereal grains, yeast, eggs, pork

The effects of fat A meal high in fat: Has an almost immediate sluggish effect on one’s overall energy level Digestive system has to work harder to process high-fat foods High levels of saturated fat: Linked to depression and dementia Research: saturated fats destroy the blood brain barrier More amyloid deposits found in the brain This is the protein found in excess in the brains of Alzheimer’s patients

Consuming a Protein-rich, Low Carbohydrate Meal

You consume a protein-rich snack Amino acid levels rise and compete to enter the brain Low levels of tryptophan enter the brain Small amounts of serotonin and produced and stored You become irritable and crave carbohydrates

Consuming a 1:1 Ratio Carbohydrate-Protein Meal

You consume a 1:1 carb-protein meal Pancreas releases insulin Tryptophan enters muscle, blood, and brain Tryptophan is converted into serotonin and is stored in nerves Mood improves and cravings subside

Menu Kale Chicken Wraps Couscous Salad Watermelon and Feta Salad with Balsamic dressing Date and Goat Cheese Appetizer Oven-Baked Sweet Potato Pomegranate Mock-ito Chocolate Almond Clusters

Chicken Chicken = High levels of tryptophan Tryptophan metabolizes into serotonin and melatonin = tiredness MYTH: Turkey (another source of tryptophan) makes you tired on Thanksgiving FALSE: It is the combination of high carbohydrates + tryptophan Fat also takes a lot of energy to digest and the body will redirect blood flow elsewhere causing you to feel less energetic.

Sources of Tryptophan

Kale Manganese Helps synthesize fatty acids  critical to healthy brain function 1 cup = more than 25% of your Daily Value Dietary Fiber Fiber = sated (full) longer Food breaks down into glucose at a slower pace Prevents wild swings in blood sugar

Figs High in manganese and iron Iron = prevents fatigue, depression, inattention, etc. Calcium Also linked to poor attention, sleeplessness, and mood swings Bone health Antioxidants Prevents memory loss Reduces free radicals  can impair the brain Also high in blueberries

Pomegranate Can reduce visceral fat formation around the abdomen Visceral fat = release of stress hormones Improves memory Is full of antioxidants: Increases blood circulation Improves immune system

Dark Chocolate High levels of flavonoids Increases serotonin and endorphins  increased mood Another source of antioxidants Evokes happy memories Comfort food Sweet flavor + creamy texture = release of endorphins Theobromine Similar to the effects of caffeine Myocardial stimulant Dilates blood vessels

Time to Cook!