The document discusses 8 ways that food can change your mood. It recommends choosing "smart" carbohydrates like whole grains, fruits and vegetables. It also suggests getting more omega-3 fatty acids from fatty fish, flaxseed and walnuts. Eating a balanced breakfast with fiber, protein and whole grains is also recommended to provide energy throughout the day. The document stresses the importance of a balanced diet and getting enough vitamin D and selenium from foods like seafood, nuts, seeds and whole grains. It cautions against overdoing caffeine.

1. 8 Ways Food Can
Change Your Mood
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2. 1. Don't Banish Carbs --
Just Choose 'Smart' Ones
It's important to make smart
carbohydrate choices like whole
grains, fruits, vegetables, and
legumes, which also contribute
important nutrients and fiber.

3. 2. Get More Omega-3
Fatty Acids
Omega-3 are found in fatty fish,
flaxseed, and walnuts. Eating
fish has other health benefits so
shoot for two to three servings of
fish per week.

4. 3. Eat a Balanced Breakfast
According to research, Eating
breakfast everyday provides more
energy to last throughout the day.
Eat lots of fiber, protein and
whole-grain carbohydrates that
are often found in cereals

5. 4. Keep Exercising and Lose
Weight (Slowly)
Lower physical activity levels and a
higher calorie intake are often the
result of depression among women
that leads to Obesity. Slow weight loss
can improve mood but be mindful of
your diet because it may lead to
irritability due to drastic cutting of
carbohydrates in your body.

6. 5. Eat a balanced diet
Researchers wonder whether poor
nutrient intake may lead to
depression, or whether depression
leads people to eat a poor diet.
Choose food based on what makes
you feel good, energized and
nourished.

7. 6. Get Enough Vitamin D
Researchers from the University
of Toronto noticed that people who
were suffering from depression,
particularly those with seasonal
affective disorder, tended to
improve as their vitamin D levels
in the body increased over the
normal course of a year.

8. 7. Select Selenium-Rich
Foods
Foods rich in selenium are foods we
should be eating anyway such as:
Seafood (oysters, clams, sardines, crab,
saltwater fish and freshwater fish)
Nuts and seeds, Lean meat,
Whole grains, Beans/legumes
Low-fat dairy products

9. 8. Don't Overdo Caffeine
Try to limit you caffeine intake in a day.
This may improve your mood to avoid
irritability and depression

10. For a FREE binge eating
breakthrough course and
additional resources, visit
www.bingeeatingbreakthrough.com