good mood food

Water - aim for 8 glasses/2 litres every day.

Protein releases brain chemicals for self-esteem, optimism, calm/good feelings and good sleep. Combining (complex) carbohydrates, see below, with protein enables the feel good serotonin to work. Protein includes meat, rice, oats, fish, eggs, tofu and cheese.

Complex carbohydrates - ‘brown’ and ‘green’ things should form the basis of a good mood diet. They keep energy levels stable.

brown - whole-grain bread, brown rice, beans, potato (with skin),
almonds, porridge.

green - all vegetables - fresh and frozen.

For good sleep eat porridge or baked potato an hour before bedtime.

To stay awake during the afternoon eat protein with complex carbohydrates for lunch.

Fats - Good fats/oils - we need small amounts of these essential fats several times a week. Olive/sesame and sunflower oils, oil rich fish, unsalted nuts and seeds (sunflower and pumpkin).