The Simple Formula for Creating a Healthy, Mood-Boosting Meal, According to Dietitians

Even though winter is quickly coming to an end, many Americans are still dealing with lingering winter blues. This can translate to low motivation, mood, and energy levels—making some days more challenging than others. Thankfully, there are plenty of ways to naturally support mood as we start to perk up for spring, including making intentional food choices.

We spoke with three registered dietitians to learn about some of the best mood-boosting nutrients, the foods they’re found in, and how to build a mood-supporting plate—helping you feel your best as the seasons change.

Mood-Supporting Nutrients to Eat

There are actually several nutrients that support overall mood and the production of feel-good chemicals in the body. Here are just some of the most researched.

• Omega-3 Fatty Acids: While omega-3s are commonly associated with better heart health, they’re also excellent at boosting brain health. “Omega-3s, particularly EPA and DHA, help reduce inflammation in the brain and support healthy neurotransmitter signaling. They’ve been widely studied for their role in supporting mood and emotional resilience,” says Val Warner, MS, RD, CSSD, CPT, registered dietitian and founder of Wellness by Val. There are plenty of places to find these fats in the diet, too. “Sources of omega-3 fats include salmon and other fatty fish, walnuts, chia seeds, and ground flaxseed,” adds Kendra Haire, RDN, registered dietitian and owner of Radiant Nutrition and Wellness.
• B Vitamins: Several of the B vitamins (particularly vitamins B6, B9 or folate, and B12) are integral in supporting mood. “All B vitamins contribute to brain health,” Haire says. “We know that low levels of vitamin B12 are associated with higher incidence of depression.” Many of the most popular foods in America are rich in these micronutrients—including beef, poultry, eggs, leafy greens, nuts, and legumes.
• Magnesium: “Magnesium supports nervous system regulation and helps calm the stress response,” Warner says. “It plays a role in neurotransmitter balance and muscle relaxation, which can indirectly support mood and sleep.” Plus, this mineral may encourage restful sleep after a low-mood day, setting you up for a better day tomorrow. Pumpkin seeds, dark chocolate (70% cocoa or higher), and almonds are all excellent sources.
• Vitamin D: Vitamin D can be incredibly impactful when it comes to supporting a better mood from the inside out. “Vitamin D is not known as the sunshine vitamin for nothing; low levels of vitamin D are linked to depression and Seasonal Affective Disorder (SAD),” explains Annamarie Rodriguez, MS, RDN, LD, DipACLM, FAND, plant-based dietitian and owner of Nutrition Directions LLC. “Vitamin D helps regulate serotonin, which is important to both sleep and stabilizing mood and is found in egg yolks, fatty fish, mushrooms, and many fortified foods.” 
• Pre- and Probiotics: If you haven’t heard of it before, the gut-brain axis is a connection between the gut microbiome and the brain that impacts several areas of health—including mood. In turn, supporting gut health is one of the best things you can do to naturally boost your mood. This can be accomplished by eating both prebiotics—soluble fiber–rich foods that feed our healthy gut bacteria—and probiotics—beneficial bacteria that help boost their population in the gut microbiome. “Food sources of prebiotics include asparagus, onions, garlic, bananas, apples, oats, cocoa, and legumes,” Warner says. On the probiotic side, Haire recommends including “fermented foods like yogurt, kimchi, kombucha, and miso. This study in particular found a connection between fermented foods and lower rates of depression due to improved gut bacteria.”
• Zinc: Zinc is another mineral that can champion mental health through its support of nervous system health—in addition to many other body systems. This nutrient can be found in poultry, lean meat, seafood, dairy, legumes, nuts, and seeds. 
• Plant Compounds: Plant compounds (also known as polyphenols), which are naturally high in antioxidants, can also be game-changing for mood. “Oxidative stress can negatively impact brain health,” Warner says. “Antioxidants and polyphenols help reduce inflammation and protect brain cells from damage.” These can be found in plant-based foods (as you might imagine) like fruits, veggies, whole grains, legumes, nuts, seeds, and tea.

How to Build a Mood-Supporting Plate

While this list of nutrients may seem overwhelming (and it’s not even fully comprehensive), building a mood-supporting plate is a lot simpler than you might think. “It’s a long list, but easy to get when practicing diet diversity,” Rodriguez says.

With a few key principles, you can quickly put together a mood-boosting meal or snack without having to put too much thought into it. “A general flexible rule of thumb when considering portions is the 50-25-25 plate rule in which 50% of the plate is focused on vegetables and fruits, 25% on whole grains or starchy vegetables, and the remaining 25% on lean protein sources,” Rodriguez explains.

Let’s break down each section of the plate a little further. “The quarter of the plate dedicated to protein supports neurotransmitter production and steady energy; the half filled with colorful, fiber-rich plant foods provides antioxidants, polyphenols, and prebiotic fibers that support gut health and the gut–brain connection; and the last fourth of the plate offers complex carbohydrates to help regulate blood sugar and support serotonin production,” Warner says. Additional fat can also be used throughout the plate for cooking, flavor, or an extra boost of healthy fats. Haire suggests reaching for unsaturated fats like avocado or olive oil. Try to prioritize a diverse array of foods on your plate throughout the week to obtain as many of these nutrients as possible.

Examples of Mood-Boosting Meals

Still curious about what this looks like? Here are some delicious and nutritious examples of mood-boosting plates that will also encourage overall health.

• Oatmeal: oats, berries, banana, chia seeds, and a drizzle of honey
• Burrito Bowl: shredded chicken breast, black beans, spinach, tomatoes, guacamole, and Greek yogurt
• Cottage Cheese Snack: Cottage cheese, raspberries, cinnamon, ground flaxseed, and a drizzle of maple syrup 
• Salmon Plate: Salmon, broccolini, asparagus, roasted potatoes
• Grain Bowl: Farro, roasted tofu, mixed greens, mushrooms, lemon vinaigrette
• Chia Pudding: Chia seed almond milk pudding sweetened with honey and mixed berries, and topped with walnuts

While this is just skimming the surface of the culinary possibilities, these plate ideas should get you started towards supporting your mood through delicious meals. But diet is just one piece of the puzzle when it comes to supporting your mood through lifestyle. “Regular sunlight, daily movement, quality sleep, and meaningful connection with others all dramatically influence how we feel,” Warner says.