Dietitian Dr Liz Isenring shares practical advice on how what you eat can directly impact your mood, stress levels, and overall wellbeing.
Before you think you don’t have the time, money, or interest to eat healthily — hear this: stress makes us reach for junk food. Coffee, chips, muffins, and sugary snacks may give a quick boost, but they can worsen stress and contribute to long-term mental health issues like anxiety and depression.
Instead, Dr Isenring recommends nutrient-rich, mood-supporting foods. Our brain and gut are in constant communication through chemicals called neurotransmitters — including dopamine, norepinephrine, acetylcholine, and GABA — which regulate mood, motivation, concentration, and stress. Building healthy food and shopping habits into your routine ensures you stay energized, focused, and at your best for your family, work, and friends.
Key Foods to Support Mood and Reduce Stress
Healthy Snacks
Swap processed snacks for fresh, nutrient-packed options:
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Carrot sticks, celery, edamame, sunflower seeds
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Fruits — try frozen berries or grapes for a refreshing treat
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Air-popped popcorn, roasted chickpeas, or fruit dipped in dark chocolate
Fruits and vegetables are rich in antioxidants, vitamins (C, B), calcium, magnesium, and zinc, all essential for cognitive and emotional health.
Potassium-Rich Foods
Potassium helps regulate muscle function and blood pressure, which can ease stress. Include:
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Bananas, avocado, spinach, broccoli, pumpkin seeds, potatoes
Probiotic Foods
Probiotics support gut health — and a healthy gut supports a healthy mind. Try:
- Yogurt, kefir, kimchi, sauerkraut, miso, tempeh, kombucha
Tip: add low-sugar protein powder and berries to yogurt for a delicious, high-protein snack.
Omega-3 Fatty Acids
Omega-3s are essential for brain cell membranes and have powerful anti-inflammatory effects. They may help with ADHD, depression, bipolar disorder, and PTSD, while also supporting skin, gut, and immune health.
- Sources: fatty fish, seafood, grass-fed meats, hemp seeds, fish oil supplements
Create a Healthy Eating Environment
Simple swaps can make a big difference:
- Soft drinks → sparkling water or infused water
- Milk chocolate → dark chocolate
- Flavored latte → herbal or green tea
- Chips → veggie sticks, roasted chickpeas, or Brussel sprout chips
- High-sugar cereal → high-fiber options like rolled oats or All-Bran
- Fatty meats → fish
- Takeaway burgers → homemade sandwiches or wraps
Sample Day of Mood-Boosting Meals
Breakfast: Smoked salmon on rye or sourdough with salad and fruit. Omega-3s reduce inflammation and support brain health.
Morning Snack: Brazil nuts with a piece of fruit.
Lunch: Add a side salad or vegetable soup to your usual meal. Antioxidants and vitamin B-rich foods reduce inflammation and stress.
Afternoon Treat: Dark chocolate paired with green or herbal tea. Flavanols in dark chocolate may improve cognitive function.
Dinner: Include healthy carbs like sweet potatoes, pumpkin, or brown rice to support better sleep and reduce next-day stress.
Remember: Your Health Matters
We are vital — and staying vital starts with nourishing yourself from the inside out.
About Dr Liz Isenring:
Dr Liz Isenring is an Advanced Accredited Practising Dietitian, Honorary Adjunct Professor at Bond University, and CEO of LINC Nutrition. She has authored 150 scientific papers and books, received $4 million in grant funding, and her work has helped hundreds of thousands of people in over 40 countries.
