Food and Mood:
Eating for Optimal Physical and
Mental Wellbeing
By: Laura Brainin-Rodriguez
MPH, MS, RD
SF Department of Public Health
Introduction
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Goals:
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To discuss how food can influence mood
To introduce the use of amino acids for mood
regulation
To show how this information can be applied
on a daily basis to influence health and wellbeing
Topics of Discussion
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How the ratio of carbohydrates to protein
can influence our ability to focus, learn
and rest
How amino acid supplements can
influence our energy level, relaxation and
sense of wellbeing
How Carbohydrates Can Influence Mood
Through Digestion
 Carbohydrates become Glucose
 Proteins become Amino Acids
 Carbohydrates lead to Insulin secretion
 Insulin helps both glucose and amino
acids into our cells
 This allows Tryptophan to be more
available to the brain to form Serotonin
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Serotonin and Mood
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Can help us feel:
 Calm & Relaxed
 Able to focus
 Balances Mood
 Decreased Stress
 Balances Appetite
 Able to Sleep
High Serotonin together
with Sleep Debt can
lead us to feeling:
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Sluggish
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Drowsy
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Fatigued
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Fuzzy Thinking
Possible Signs of Low Serotonin*
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Afternoon or Evening Cravings
Worry and/or anxiety
Perfectionism
Irritability
Dislike hot weather
Night Owl, hard to get to sleep
Insomnia, disturbed sleep
* www.MoodCure.com
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What Proteins do
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These are body building nutrients.
They provide raw materials to make our
tissues as well as:
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Enzymes that regulate every reaction in our
bodies
Hormones such as Insulin and Thyroxine
Neurotransmitters such as Dopamine,
Norepinephrine and Serotonin
How Protein Can Influence Mood
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Proteins become amino acids
Two amino acids L-Phenylalanine and LTyrosine make neurotransmitters
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Dopamine
Norepinephrine
Dopamine, Norepinephrine & Mood
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Help us feel:
 Alert
 Attentive
 Quick Thinking
 Rapid Reactions
 Motivated
 Mental Energy
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Caffeine, cocaine and
stimulants increase
the release of
dopamine
Possible Signs of Low Dopamine
and Norepinephrine *
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Crave stimulation from sugar, chocolate,
caffeine
Depression
Apathy
Lack of energy
Lack of drive
Lack of focus or concentration
* www.MoodCure.com
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Endorphins and Mood
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Endorphins help us feel:
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Pleasure
Reward
Loving Feelings
Relief from psychological pain
Relief from physical pain
Possible Signs of Low Endorphins *
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Crave comfort, reward or numbing treats
“Love” certain foods, behaviors, alcohol
Sensitive to Emotional or Physical Pain
Cry (tear up) easily
* www.MoodCure.com
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Fats and Mental Health
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High intakes of fish and omega 3
associated with less depression
Omega 3 deficiency in animals led to
decrease in dopamine concentration and
dopamine receptor binding
Omega 3 and Mental Health
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Helpful in:
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Mood Disorders
Schizophrenia
ADHD
Dementia Prevention
Areas of Active Research:
 Bipolar disorder
 Unipolar disorder
 Schizophrenia
 Borderline Personality
Disorder
 Post-partum depression
 ADHD
 Autism spectrum
disorders
Getting Omega-3 from our Foods
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Wild Game
Fatty Fish
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Salmon (Wild not
farmed)
Mackerel
Herring
Atlantic Cod
Canned Tuna or
Salmon
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Omega-3 enriched
eggs
Vegetarian Sources
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Flaxseed oil or meal
Walnuts
Purslane (Verdolagas)
Chia
Perilla oil
Getting the Most from Fats
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Get rid of trans fats
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Margarine
Vegetable Shortening
Commercial Baked Goods and Fast Foods
Use butter instead of margarine
 Cook in Olive, rice bran or sesame oils
 Cut out canola, corn, safflower, sunflower and
soy oil
 Use coconut oil
 Enjoy flaxseed oil and have fatty fish 2 times a
16 week
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Assessing the Impact of Food
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Record your Usual Meals and Snacks
Track how you feel short and long term
If you feel sleepy after meals you may be
overdoing carbohydrates
You may be getting too little protein or too
late in the meal
Remember sleep debt increases these
effects
What’s on your plate?
What drives you?
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Sort out if you are eating:
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To relax
Get a pick up
Reward yourself
Once you know you can get help in
choosing the foods and amino acids that
will support your goals
To improve alertness
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Begin your meal with
protein
Have protein in every
meal
Carbohydrate to Protein
ratio of 3:1
Limit carbohydrates to 12 servings
Be active for 5-10
minutes
Carbohydrate servings
 1 ounce slice of bread
 1/3 cup of grains (rice,
quinoa, amaranth, millet,
oats, etc.)
 1 corn tortilla
 ½ cup starchy vegetables
(peas, sweet potato,
corn, winter squash)
To improve sedation
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Begin your meal with
carbohydrates
CHO to protein ratio
of 4 or more:1
Reduce light in the
evening
Exercise more than 3
hours before bed
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Avoiding excess
stimulation from TV,
News, video games,
strong emotions all
support rest and
relaxation.
Brain Support with Food
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Eat Protein in every meal
Eat the best fats possible
Make half your plate Vegetables and Fruits
Reduce or eliminate refined carbohydrates
Consider supplements
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Multivitamin and Mineral Supplement
Amino Acid Supplements (with guidance)
We have choices and tools
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Eating real foods and supporting our body
helps to support our brain
A healthy brain is more resilient, balanced
and able