Using Food for a Better Mood

Updated: Mar 15


When dealing with anxiety, depression, moodiness and irritability, what we eat and drink can have a huge effect on our emotional stability. There are many foods that we can consume to naturally support good moods and there are also things that we are drinking and eating that can affect our moods negatively. Negative moods can have a huge impact on our daily energy levels, focus, productivity and relationships. So I have put together a list of bad mood no-no's as well as a list of all the good mood foods to support calm, peaceful and happy moods.


What Not to Eat

The following foods and drinks can contribute to a poor mental state, anxiety, stress, irritability, depression and insomnia. And, when we are in those states we have problems focusing, staying on task and motivated, getting deep sleep and having abundant energy which can affect our lives in so many ways. Ironically, we can tend to self medicate with these foods to make ourselves temporarily feel better.


To improve your mood, focus on avoiding these foods and drinks:

  • Sugar

  • Aspartame

  • Gluten

  • Caffeine

  • Alcohol

  • Energy drinks

  • Dairy

  • Cured meats

  • Refined carbs

  • Trans fats

What to Eat

In addition to avoiding the above foods and drinks, make sure you focus on eating a diverse diet of whole foods with lots of organic, colorful fruits and veggies, lean proteins and healthy fats. Fruit and vegetable consumption can lead to happier and more energized days. Eating foods rich in magnesium, zinc, tryptophan, selenium, vitamin E, vitamin C, B-vitamins, omega-3 fatty acids, antioxidants and fiber have been shown to reduce anxiety, lower inflammation and improve mood.


Regularly include the following foods which have specific nutrients to support your good mood:

  • Nuts-Walnuts, Cashews, Brazil nuts

  • Seeds-Flax, Chia, Hemp, Pumpkin

  • Wild-caught fish

  • Grass-fed beef

  • Eggs

  • Organic oats

  • Quinoa

  • Berries

  • Pineapple

  • Banana

  • Avocados

  • Spinach

  • Swiss chard

  • Artichoke

  • Beets

  • Broccoli

  • Beans-black, adzuki, chickpeas

  • Legumes-lentils, peas

  • Dark chocolate

  • Turmeric

  • Chickpeas

  • Coconut oil

  • Olive oil

  • Herbal teas-Tulsi, Rooibos


What is your relationship with food?

I recommend keeping a food and mood journal to discover what happens to your moods and energy levels after you eat. To do this, record what you eat for each meal and snack (this includes drinks as well) and notice how you are feeling? Doing this simple exercise can give you the insight and clues to link to what you are consuming to how you are feeling. Try journaling for at least 7 days to get a real sense of the big picture of how food affects your mood.


There are so many reasons to eat a clean, whole-food, nutrient dense range of healthy foods and supporting your moods in a positive way is one of the most important. It doesn't have to be difficult...just make a few changes at a time and notice how you feel. If you start to notice you are feeling better when eliminating the bad foods and consuming the good foods, you will probably get into the habit of consuming those foods that make you feel good pretty quickly!



Ready to start living your life with abundant energy, better moods and optimal health? I have a proven methodology that gets results! Give me 12 weeks and I can get you there. Jump on a FREE call with me and I’ll tell you all about it. Go here to book--> Abundant Energy Strategy Session


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About the Author

Kristi Ryan is the founder of Kristi Ryan Holistic Nutrition and the creator of the Abundant Energy Method for Busy Women. As a holistic nutrition and health coach specializing in energy wellness she supports, educates, motivates and empowers busy women with nutrition, mindset and lifestyle transformation using her proven methodology to bring abundant energy and vitality into their lives.

*Disclaimer: The information I share is for general information only and is not intended to replace medical advice. I do not diagnose, treat or cure disease, prescribe treatments or medications, or recommend medical treatment or surgery. You should speak to your physician prior to making any changes to your diet, lifestyle, exercise or medications or acting on anything you have read or discussed with me. If you don’t, you are doing so at your own risk.


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