7 Ways to Boost Your Mood with Food
A new study shows that eating certain foods can make you both healthy AND happy
BY ALEXANDRA DURON
BY ALEXANDRA DURON
Fruits and veggies are obviously good for your physical health. But it turns out that filling up on these superfoods can also make you happier.
Researchers discovered that happiness and mental health are highest among people who eat seven portions of fruits and vegetables per day, according to the new report that will be published in the journal Social Indicators Research.
To gain this insight, researchers and economists from the University of Warwick in the UK, in conjunction with Dartmouth College in the US, studied the eating habits of 80,000 adults living in Britain. They discovered this positive association after analyzing three sets of data for seven different measures of well-being (including life satisfaction, happiness, nervousness, and "feeling low," to name a few) and fruit and vegetable consumption.
The result: the more fruits and veggies people ate, the happier they reported feeling (the effects topped out at seven servings). And okay, seven servings a day may sound like a lot, but incorporating more good-for-you foods into your diet is easier than you think, says Keri Glassman, R.D., author of The New You and Improved Diet: 8 Rules to Lose Weight and Change Your Life Forever. Here, her seven tricks for eating more fruits and vegetables every day:
Sneak them into breakfast
Making a fruit smoothie? Throw in some spinach or any other green, says Glassman. Also, add them to your eggs. Served as a side, scrambled into the eggs, or folded into an omelet, veggies can easily be a tasty part of your morning meal.
Making a fruit smoothie? Throw in some spinach or any other green, says Glassman. Also, add them to your eggs. Served as a side, scrambled into the eggs, or folded into an omelet, veggies can easily be a tasty part of your morning meal.
Keep them cut up in your fridge
"It's the easiest way to make sure you actually eat them," according to Glassman. So right after you hit the grocery store, head home, and immediately cut up your produce. That way, when you go to grab a snack, fresh fruit and veggies are on-hand, she says.
"It's the easiest way to make sure you actually eat them," according to Glassman. So right after you hit the grocery store, head home, and immediately cut up your produce. That way, when you go to grab a snack, fresh fruit and veggies are on-hand, she says.
Throw them in a soup
If you aren't a big fan of salad, or you just aren't in the mood for it, this one's for you. Glassman says having a side of vegetable-packed soup with your dinner is a great alternative to a bed of greens.
If you aren't a big fan of salad, or you just aren't in the mood for it, this one's for you. Glassman says having a side of vegetable-packed soup with your dinner is a great alternative to a bed of greens.
Add them into a burger
"If you're making any type of burger, put in chopped-up mushrooms, spinach, and even broccoli," suggests Glassman. Just tweak the burger mixture so that it contains less meat and a delicious dose of veggies.
"If you're making any type of burger, put in chopped-up mushrooms, spinach, and even broccoli," suggests Glassman. Just tweak the burger mixture so that it contains less meat and a delicious dose of veggies.
Stack up your sandwich
Whenever you have a sandwich, add at least two types of vegetables, recommends Glassman, who says many people forget to do so.
Whenever you have a sandwich, add at least two types of vegetables, recommends Glassman, who says many people forget to do so.
Make smarter snacks
"Instead of eating chips, bake carrots, beets, parsnips, or kale," says Glassman. Also, freeze fruit, she suggests. Not only is frozen fruit great for smoothies, but it's also a tasty treat that completely trumps any other sweet snacks. Either buy them at the store or freeze fresh fruit yourself.
"Instead of eating chips, bake carrots, beets, parsnips, or kale," says Glassman. Also, freeze fruit, she suggests. Not only is frozen fruit great for smoothies, but it's also a tasty treat that completely trumps any other sweet snacks. Either buy them at the store or freeze fresh fruit yourself.
Set a daily or weekly goal
One that she suggests? Challenging yourself to have a breakfast that contains a fruit or vegetables for an entire week.
One that she suggests? Challenging yourself to have a breakfast that contains a fruit or vegetables for an entire week.
source: womenshealthmag.com
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