International rice brand Tilda® has joined forces with UK based nutritionist Dr Sarah Schenker and food psychologist Dr Christy Fergusson, to develop the first ever Mood Food Manual.
The Mood Food Manual: -Eat your way to Happiness' explains how the foods people eat can affect mood and wellbeing – creating either anxiety or calm. It includes a seven-day meal planner and easy recipes to incorporate top mood foods.
'From nutritious foods to help control your appetite and reduce cravings for sugary and fatty snacks, to foods scientifically proven to lift your mood and improve your energy levels; together with Tilda we have unearthed the 22 real comfort foods we should all be eating," Dr Sarah Schenker says.
With stress and anxiety being an issue for more than a quarter of Australians, food choices can play an important role in mental and physical health.
Having a diet comprised of the right amounts of complex carbohydrates, essential fats, amino acids, vitamins, minerals and water, can help people have a more positive mood and an increased sense of well-being.
Dr Schenker says fluctuations in blood sugar levels are usually associated with what we eat and drink, but can also be caused by changes in mood and energy.
'After eating sugary foods or refined carbohydrates, blood sugar levels can rise rapidly, which may cause feelings of stress and anxiety, only to crash soon after, which can then leave us feeling lethargic or in low spirits," she says.
'Low GI foods such as Wholegrain Basmati rice contain the type of carbohydrate that releases energy slowly, keeping blood sugar levels steady and maintaining a more balanced, calm mood."
From salmon with its Omega-3 fatty acids vital for good mental health to pumpkin seeds, rich in tryptophan which helps with mood-regulation – the Mood Food Manual highlights foods which are not only good for physical health, but mental wellbeing too.
The Top 22 Mood Foods
Chicken & Turkey
Dark Chocolate Pomegranates
Within The Mood Food Manual, Dr Schenker's handy tips explain how people can incorporate mood foods into their diet; while Dr Ferguson helps people understand how foods can trigger feel-good chemicals in the brain and how to naturally improve their relationship with food.
Top Mood Food Tips
Selenium-rich foods like Brazil nuts help combat depression and studies have shown that eating a small handful of Brazil nuts each day can help improve mood. So, eat some between meals or, chop up and sprinkle on yoghurt.
Low GI foods such as wholegrain Basmati rice contain the type of carbohydrate that releases energy slowly, keeping blood sugar levels steady and maintaining a more balanced mood. Enjoy Basmati rice with curries, stews and pilafs.
These green leafy vegetables are amongst the richest sources of B vitamins – which are essential for healthy moods. Serve steamed broccoli with fish or chicken fillets, or use in omelettes and risottos.
To find out more about how the food you eat can affect your mood and to download a handy seven-day meal planner, including recipes, visit tilda.com