By Ashley Wagner and Jessie Moosbrugger

What are some nutrients these items contain? Pumpkin seeds, almonds, and dark chocolate Why do you think they will have an effect on your mood? What are the psychological benefits of consuming foods with these nutrients? What you dont know, we will teach you!

Learn the components that make up a healthy brain Understand what foods enhance or decrease mood Gain knowledge on modifying foods to make them a better choice for improving your mood Understand the chemical breakdown of nutrients and how they work to enhance your mood Learn how timing of meals can affect your mood

 Why

we eat
we eat we eat

What When

 20%

to 30% of a persons energy intake is used at rest (1).

Higher amounts are used during problem solving

Rude

behavior is more common now than 2030 years ago (2). Mediterranean diet showed a 58% decrease in risk of depression(3).

HIGHER SCORES = DECREASE IN DEPRESSION

 Blood

sugar levels affect mood and energy

level. Brain chemicals affect the way people feel, think, and act . Nutrient deficiencies can cause behavioral changes such as schizophrenia, eating disorders, or depression.

Food

and hormones are linked directly Stress and depression are linked to emotional eating.
Emotional

(5)

eating has been correlated with overeating, binge eating, bulimia nervosa, and obesity (6)

change in mood is not always immediate(7). Keeping a food diary and recording your mood each day is effective(8) Allows for a greater awareness of the relationship between food and mood.

Protein

Complex Carbohydrates

Vitamins & Minerals

EFAs

Water

 Amino

acids produce neurotransmitters(8) Deficiency can cause depression, decreased motivation, and uneasiness(8) Tryptophan makes serotonin, which contributes to mood and sleep patterns(9)

 Why

are complex carbohydrates important?

Takes longer to break down Stabilize blood sugar levels Stabilize mood Makes you feel full longer Plays a role in metabolism Decreases risk for depression

 Omega-3

(linolenic acid)

Oily fish, flaxseed, walnuts, and leafy green vegetables Reduces mental impairment Increases mental health and mood Plays a role in vision, nervous system, immune and inflammatory responses, and gene expression.

 Omega-6 (linoleic

acid) Soybean, corn, and vegetable oils Unequal amounts of EFAs can cause mental health problems such as depression, memory, or concentration

 Vitamins

contain antioxidants which include B vitamins and prevent brain cell damage Minerals

Folic acid and selenium

Needed

to convert carbohydrates, fatty acids, and amino acids into neurotransmitters.

 The

brain is made up of about 80% of water. Dehydration can lead to tiredness, irritability, decreased attentiveness, constipation, and headaches.

Did our snack bag boost your memory skills? Lets find out!
What What

are the six components of a healthy brain?

are the benefits of fulfilling your brain with these components?

Nutrient
Vitamin B1

Food Source
Whole grains Vegetables Whole grains Vegetables Whole grains Vegetables Whole grains Bananas Meat, fish, eggs, and dairy products

Effect on mood
Increase concentration & attention Decrease risk of depression Increase memory & reduce stress Improve memory, irritability, stress, & depression Improve memory, reduce confusion, & help prevent psycosis

Vitamin B3

Vitamin B5

Vitamin B6

Vitamin B12

Nutrient
Vitamin C
Folic acid

Food Source
Vegetables & fresh fruit
Green leafy vegetables, legumes, & nuts Green vegetables, nuts, & seeds Brazil nuts, fish, whole grains, & sunflower seeds, Oysters, nuts, seeds & fish

Effect on mood?
Decrease risk of depression
Reduces risk of anxiety, depression, & psychosis Improve irritability, insomnia, & depression Reduce irritability & depression Decrease confusion & depression Increase motivation & appetite Improve mood & energy level

Magnesium Selenium Zinc

Iron

Red meat & meat products, nuts

 Saturated Trans

Fats

Fats

Found in processed foods

Fried

Foods Alcohol Sugary drinks Limit caffeine

 Depression
Mental

health Poor memory and mood Increased fatigue, confusion, forgetfulness, irritability, and disorganization Lack motivation or enthusiasm Difficulty relaxing or sleeping

Eat THIS
Grilled fish Olive oil Fresh fruit Zucchini fries Whole Wheat Bread Unsweetened Tea Dark chocolate almonds

Not THAT
Fried fish Butter Fruit snacks French fries White bread Soda Chocolate chip cookies

The brain is made up of many neurons, axons, and dendrites These transmit signals of communication to the rest of the nervous system(4). Composed of lipids Messages that travel back and forth in the brain are called neurotransmitters(4). Composed of amino acids

Axons

(4)

Eating breakfast every morning Can improve a persons cognitive function, memory, academic performance, alertness, and overall mood. Can prevent high consumption of energy-dense snacks throughout the day.

Eating at night can cause sleep deprivation Sleep is needed for proper brain function

balanced diet is essential to maintain a healthy brain and positive attitude Its not recommended to use supplements due to the risk of consuming unsafe levels Many people do benefit from multivitamins and mineral supplements as well as omega-3 supplements

 This

app can help to recognize which foods cause your mood to change. Record food and mood swings to see how your mood is fluctuating based on your diet. Helps to identify and avoid foods that can decrease your mood. Interested? This app is only $0.99!

1.

Turner J. Your Brain on Food: A Nutrient-Rich Diet Can Protect Cognitive Health. Generations [serial on the Internet]. (2011, Summer2011), [cited September 22, 2013]; 35(2): 99-106. Available from: Academic Search Complete. Challem J. finding your food-mood solution. Better Nutrition [serial on the Internet]. (2007, May), [cited November 11, 2013]: 52-55. Available from: Academic Search Complete. Food and Your Mood. Tufts University Health & Nutrition Letter [serial on the Internet]. (2010, Jan), [cited November 11, 2013]; 27(11): 4-5. Available from: Academic Search Complete. The Mind guide to food and mood. Mind: For better mental health. 2004. Cited September 22, 2013. Peplow M. FOOD vs MAN. New Scientist [serial on the Internet]. (2013, Aug 3), [cited September 24, 2013]; 219(2928): 37-39. Available from: Academic Search Complete. Nolan L, Geliebter A. Night eating is associated with emotional and external eating in college students. Eating Behaviors [serial on the Internet]. (2012, Aug), [cited September 24, 2013]; 13(3): 202-206. Available from: Academic Search Complete. Hendy H. Which comes first in foodmood relationships, foods or moods?. Appetite [serial on the Internet]. (2012, Apr), [cited November 11, 2013]; 58(2): 771-775. Available from: Academic Search Complete. McCulloch A. Feeding Minds: The impact of food on mental health. Mental Health Foundation. Cited September 22, 2013. Dunne A. Food and mood: evidence for diet-related changes in mental health. British Journal Of Community Nursing [serial on the Internet]. (2012, Nov 2), [cited September 22, 2013]; S20-S24. Available from: Academic Search Complete. Use food to boost your mood. Western mail (Cardiff, Wales : 1956), p. 24. Davies A. 9 Foods That Boost Your Mood. Cosmopolitan [serial on the Internet]. (2011, Oct), [cited September 23, 2013]; 251(4): 189. Available from: MasterFILE Premier.

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12. Rampersaud G, Pereira M, Girard B, Adams J, Metzl J. Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents. Journal Of The American Dietetic Association [serial on the Internet]. 2005, May), [cited September 24, 2013]; 105(5): 743-760. Available from: Academic Search Complete. 13. A good-quality breakfast is associated with better mental health in adolescence. Public Health Nutrition [serial on the Internet]. (2009, Feb), [cited September 24, 2013]; 12(2): 249258. Available from: Academic Search Complete. 14. What can you do to boost your energy level? (Cover story). Consumer Reports On Health [serial on the Internet]. (2002, Jan), [cited November 22, 2013]; 14(1): 1. Available from: Academic Search Complete