How Healthy Snacking Affects Mood and Happiness
Energy Boosting Snacks are an Important Part of a Healthy Diet
Jun 9, 2009
Studies show that it is important to eat three meals a day, but what’s equally important is to incorporate a morning snack and afternoon snack into your daily diet. Snacking is essential in maintaining energy levels and in boosting mood.
Why Snacking is Necessary to Maintain Energy and Mood
When discussing snacking it is important to keep in mind that snacking does not refer to mindless eating in between meals. Snacking should be a planned “course”, just as breakfast, lunch and dinner are. Several hours after a meal is consumed, energy levels naturally start to decrease. Choosing the right mid morning and mid afternoon snacks will help to sustain and even increase energy levels.
Additionally, proper snacking can infuse additional vital nutrients, or neurotransmitters, into the diet and increase levels of dopamine, norepinephrine, epinephrine and serotonin, known to regulate mood and increase levels of relaxation and happiness.
What Makes a Snack Healthy
There are several components to look for when choosing a healthy snack:
- Fiber: Fiber acts as an energy stabilizer. Fiber slows digestion which provides a more steady supply of energy throughout the day.
- Magnesium: Magnesium plays a vital role in converting sugar into energy.
- Carbohydrates: Carbohydrates are the body’s preferred source of fuel and are known to raise levels of serotonin. According to “How Food Affects Mood,” by Sue Gilbert and found on the yourtotalhealth website, eating carbohydrates triggers the release of insulin into the blood stream which clears out all of the amino acids from the blood, except tryptophan. With the other amino acids “out of the way,” tryptophan enters the brain en masse and is converted to serotonin. It is important to select whole grain carbohydrates which absorb more slowly, which keeps blood sugar and energy levels more stable.
- Protein: Protein is important as it includes the amino acid tyrosine, which increases levels of the neurotransmitters dopamine and norepinephrine. These nutrients are known to help individuals feel more alert and focused.
- Selenium: Selenium is a natural mood booster. Per Gilbert, individuals with a deficiency in selenium have been shown to be more anxious, hostile, irritable and depressed than those with normal levels.
Recommended Healthy Snack Choices
- Almonds, Hazelnuts and Cashews- rich in protein and magnesium.
- Bran Cereal- bran is high in fiber and magnesium. Eat dry or with low fat milk for extra protein.
- Brazil nuts- high in selenium.
- Sunflower seeds- high in selenium.
- Yogurt- excellent source of protein.
- Whole Fruits/Fresh Produce- high in fiber, fresh fruits and vegetables also have the added benefit of hydration. Dehydration is a common source of energy depletion.
- Citrus Fruits- high in folate.
With a little creativity and knowledge, you can develop a delicious menu of “go to” snacks!
Healthy snacking is an essential component to a healthy daily diet. It helps to maintain and boost energy levels throughout the day and can help to bolster mood, increase focus and concentration, and aid in relaxation and anxiety thus putting you on the road to achieving overall happiness.
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