Healthy Mood Lifestyle  Mood & Food

Eating Healthfully Is Easy And Beneficial To Mood

One of the best recommendations for a healthy diet is the U.S. government's Dietary Guidelines for Americans. These seven easy rules provide for a varied and well-balanced diet that can deliver valuable benefits such as reducing risk of disease, increasing feelings of well-being and living longer.

1. Eat a variety of foods.
2. Maintain healthy weight.
3. Choose a diet low in fat, saturated fat and cholesterol.
4. Choose a diet with plenty of vegetables, fruits and whole grains.
5. Use sugars only in moderation.
6. Use salt and sodium only in moderation.
7. If you drink alcoholic beverages, do so in moderation.

When you start your day with a healthy, balanced meal, you will jump-start your mood and gain positive benefits throughout the day.

A simple, easy breakfast could include:

100% fruit juice (canned, from a carton, or freshly squeezed) or take a can to drink at work mid-morning; a banana or handful of berries added to your cereal, yogurt, waffles, or pancakes; or take a piece of fruit to munch on during your commute.

Here are some other tips for healthful eating:

• Make fruits and vegetables more accessible by buying them regularly. When you go grocery shopping, visit the produce section first. Keep bowls of fresh fruit on the kitchen table and counter.
• If you must use butter and margarine, use them sparingly. Even better, switch to reduced-fat margarine or try jelly on your bread, bagels and other baked goods.
• Use light or low-fat dairy products (milk, cheese, yogurt, sour cream). Drink 1% or skim milk.
• When you make a salad, measure 1 tablespoon of dressing and toss well, which will adequately coat the ingredients. For even more flavor, sprinkle the salad with lemon pepper before adding dressing. Or use light or fat-free salad dressing, mayonnaise and other condiments.
• If you eat meat, choose the leanest cuts such as beef round, loin, sirloin, pork loin chops, turkey, chicken, and roasts. All cuts with the name "loin" or "round" are lean. Trim all visible fat and drain the grease.
• Avoid fried foods. Use oils sparingly (try olive and canola oils). Bake chicken without the skin. Substitute a potato for French fries.
• Choose healthy, quick, and easy-to-grab foods such as little bags or containers of ready-to-eat vegetables (celery sticks, cucumber wedges, carrots, cherry tomatoes). Or make healthier choices on snacks that are store bought, like pretzels. Keep them with you in your briefcase, office, car and home.
• If you must have desserts and sweets: cut down on the portion size and how often you eat these items; substitute low-fat or fat-free baked goods, cookies and ice cream; and choose fruit for extra energy.