Food and Mood: How What We Eat Shapes How We Feel

As a dietitian with a deep love for food—and as a mom trying to balance life for myself and my family—I’ve come to realize just how much our meals influence our moods. There were times when I felt sluggish, anxious, or drained, and I’d instinctively reach for my go-to comfort foods like chocolate, cookies, or whatever sugary snack was nearby. At first, I’d feel a quick boost, but soon after, I’d crash—left with even lower energy, heightened anxiety, and a wave of frustration. It wasn’t until I started paying close attention to the connection between what I ate and how I felt that I saw real change. Food is more than fuel—it’s a powerful tool that shapes our emotions, energy levels, and overall mental well-being.

Let me share what I’ve discovered along the way—from my academic knowledge and personal experience—about how specific foods can naturally boost your mood and energy.

Before diving into specific foods, it’s important to understand dopamine, a key player in our mental health. Dopamine is a neurotransmitter, meaning it’s a chemical messenger in the brain that helps transmit signals between nerve cells. Often called the "feel-good" hormone, dopamine plays a huge role in how we experience pleasure, motivation, and reward. Whether we’re eating something delicious or achieving a goal, dopamine is released, making us feel happy and motivated. It also supports functions like learning, memory, and focus.

1. The Cheap Dopamine Trap: How Sugar Affects Your Mood

I remember when I’d reach for sugary snacks, thinking they’d give me that quick burst of energy or comfort. It worked—temporarily. But what I didn’t realize back then was that refined sugars were triggering what I call "cheap dopamine." Sure, that cookie or sugary drink gives you an instant rush of pleasure, but it’s fleeting. What follows is a crash that leaves you feeling irritable, tired, and craving more.

Refined sugars spike dopamine levels quickly, but the effects don’t last, leading to mood swings and energy crashes. It’s like borrowing happiness from tomorrow to feel good for a few minutes today—and trust me, you pay for it later.

2. Clean Dopamine: The Power of Natural, Whole Foods

On the other hand, I’ve come to love what I call "clean dopamine"—the kind that comes from nourishing, whole foods. When you eat natural, nutrient-dense foods, the dopamine release is more balanced, and your mood stays stable throughout the day.

For example, eating a handful of almonds, which are rich in magnesium and healthy fats, gives your brain a steady supply of energy, without the crash. Dark chocolate (the good kind, with 70% cacao or more) also boosts dopamine, but in a slower, more sustainable way. I reach for these when I want to lift my spirits, and the result is calm, focused energy, not the jittery high I used to get from sugary treats.

3. Mood-Boosting Foods to Rely On

Here are some of my go-to foods when I need an emotional or energy boost. These aren’t just categories, but specific ingredients that have made a real difference for me:

·       Avocados: Whenever I feel low in energy, adding avocado to my meals makes all the difference. It’s packed with healthy fats and vitamins like B6, which helps in the production of serotonin—a key player in regulating mood.

·       Salmon: Rich in omega-3 fatty acids, salmon has become a staple for me. Omega-3s support brain health and help reduce symptoms of depression and anxiety. After a long, stressful day, I find that a meal with salmon brings me back to a place of balance.

·       Bananas: If you’re feeling anxious or restless, reach for a banana. It’s full of potassium and vitamin B6, which helps increase dopamine production in a natural way. I often have one as a mid-morning snack, and it keeps me feeling grounded and energized.

·       Blueberries: These little berries are like emotional armor for your brain. Full of antioxidants, they help reduce inflammation and oxidative stress—both of which can affect mood. I love adding them to my yogurt or smoothies when I need a mental pick-me-up.

·       Spinach and Leafy Greens: Sometimes when I feel mentally foggy, it’s a sign that I’m lacking key nutrients like magnesium and folate. Spinach and leafy greens are an easy way to give my brain the nutrients it craves. Whether in a salad or blended into a smoothie, these greens have become my go-to for mental clarity.

·       Turmeric: Whenever I feel the weight of stress and need an emotional reset, I add turmeric to my meals. This golden spice has powerful anti-inflammatory properties and is known to boost serotonin and dopamine levels. I usually stir it into my morning tea or sprinkle it over roasted vegetables.

4. Foods to Avoid When You’re Feeling Low

While I’ve embraced mood-boosting foods, I’ve also learned to stay away from certain foods when I’m feeling low or anxious. Refined sugars, processed snacks, and foods high in unhealthy fats always seem to make me feel worse, not better.

One day, I indulged in some processed chips after a stressful week, hoping for comfort. But instead of feeling better, I ended up more exhausted and irritable. That was a lesson I’ll never forget—what we eat in our lowest moments matters the most.

5. Personal Tips for Food and Mood

Now, whenever I feel my energy dip or my mood shift, I turn to these food-based strategies that have worked for me time and time again:

·       If you feel low in energy, try snacking on a handful of nuts like walnuts or almonds. They provide a slow, steady release of energy and improve focus.

·       If you’re feeling anxious or overwhelmed, reach for a banana or some dark chocolate. The magnesium and antioxidants help your brain calm down naturally.

·       If you’re struggling with mental clarity, try adding a green smoothie with spinach, avocado, and chia seeds to your morning routine. These ingredients will fuel your brain for the day ahead.

Final Thoughts: Food is More Than Fuel—It’s Emotional Nourishment

When I think about the role food plays in my life now, I realize it’s not just about physical nourishment. The right foods have helped me manage stress, lift my mood, and keep my energy steady throughout the day. I’ve learned that by choosing whole, clean foods, I’m not only taking care of my body but also nurturing my mind and emotions.

So next time you feel low, anxious, or in need of an emotional lift, remember that what you eat can make a big difference. Trust me—I’ve been there, and the power of food has helped me find balance in more ways than one.

If you want to explore how food can shape your emotions, join our workshop: Eat for Your Mood: The Ultimate Guide to Food and Feelings. Let’s unlock the secret to emotional stability and healthy snacking together!