<p><b><span>According to <a href="http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=26">research</a></span><span>, eating regular meals and snacks at the same time every day helps keep your blood sugar levels steady. </span></b></p><p><span>If you feel like your blood sugar might be dipping frequently, talk to your doctor. This could be a sign of hypoglycemia - a health condition that causes people to need to eat frequently.</span></p>

Eat often enough

<p><span><b>Skipping meals actually makes your body less able to assimilate food, and you are more liable to overeat at the next meal. </b></span></p><p><span>I</span>f you keep yourself from getting too hungry, you may be able to avoid a bad mood.</p>

Don’t skip meals

<p><span>The biggest bad mood culprits are refined carbohydrates and </span>refined white starches that cause your blood sugar to go up and down like a rollercoaster.</p><p>Blood sugar spikes and drops can leave you with a short-lived burst of energy followed by a tired, cranky feeling.</p>

What foods to avoid

<ul><li><b>Protein</b> to help slow the absorption of carbohydrates in your blood and increase the release of dopamine.</li><li><b>Vitamin D</b> may help relieve mood disorders.</li><li><b>The vitamins folate and B-12 may help ease depression</b>. Broccoli, lentils, oatmeal, oranges, dark leafy greens are good sources of folate. Vitamin B-12 can be found in cottage cheese, lean beef, and salmon.</li><li><b>Soluble fiber</b> can slow the absorption of sugar into your bloodstream and increase serotonin. You can find healthy amounts of fiber in oats, beans, pears, peas, and brussels sprouts.</li></ul>

The best foods to eat

<div>
<p>You know that if you eat a sweet snack, such as a candy bar or a sugary donut, you'll get a spike of energy, soon followed by a crashing low. Sugar highs and lows are just one of the many ways food can affect how you feel.</p>
<p>But have you ever considered which eating habits and specific foods might help you to feel happier and more energized? Recent research helps illuminate the role food plays in influencing your mood. </p>
<p>There's more to mood maintenance than eating the right foods. The framework for good mood hygiene begins with implementing some basic nutrition strategies: </p>
<h3>Eat often enough</h3>
<p>According to research published by the <a href="http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=26">University of Illinois Extension</a>, eating regular meals and snacks at the same times every day helps keep your blood sugar levels steady. Eating at regular intervals helps to ensure that your body has a continuous source of fuel, and this may assist in keeping your mood stable. If you feel like your blood sugar might be dipping frequently, talk to your doctor. This could be a sign of hypoglycemia. Hypoglycemia is a health condition that causes people to need to eat frequently. </p>
<h3>Don't skip meals</h3>
<p>Though it may be tempting to rush out the door without breakfast, the <a href="http://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/insulin-and-weight-gain/art-20047836?pg=2">Mayo Clinic</a> says that this is a bad idea. Skipping meals actually makes your body less able to assimilate food, and you are more liable to overeat at the next meal. If you keep yourself from getting too hungry, you may be able to avoid a bad mood. </p>
<h3>Know what to avoid</h3>
<p>Before you can eat mood-boosting foods, it's important to know which foods to leave off, or limit, on your shopping list. The biggest bad mood culprits are refined carbohydrates, such as sugar. The simple sugars that are in junk foods, such as candy and soda, as well as in everyday foods, such as fruit juice, syrup, and jams, can cause your blood sugar to go up and down like a rollercoaster. Refined white starches such as white rice, white bread, and crackers can have the same effect. The <a href="https://health.clevelandclinic.org/2013/02/bad-mood-look-to-your-food/">Cleveland Clinic</a> warns that junk foods may satisfy your taste buds, but they probably won't help your mood.</p>
<p>Blood sugar spikes and drops can leave you with a short-lived burst of energy followed by a tired, cranky feeling. For best mood results, you should also limit alcohol, since it's a depressant and can disturb your sleep.</p>
<p>Here are some of the best foods to eat to stay healthy and happy: </p>
<h3>Protein</h3>
<p>Adding protein to your meals can help slow the absorption of carbohydrates in your blood and increase the release of dopamine and norepinephrine, which may improve your mood and energy for several hours after eating. Try adding these smart protein choices to your diet:</p>
<h3>Vitamins</h3>
<p>There are a few specific vitamins that may be helpful for mood. For example, vitamin D may help relieve mood disorders, such as seasonal affective disorder. Sunlight, before sunscreen application, is often the best source. To get your daily dose of vitamin D, you can also try the following foods. Many doctors recommend adding a multivitamin that contains vitamin D as well. </p>
<p>The vitamins folate and B-12 may help ease depression. To add folate to your diet, try these foods:</p>
<p>Vitamin B-12 can be found in:</p>
<h3>Fiber</h3>
<p>Foods, like complex carbohydrates, that contain soluble fiber can slow the absorption of sugar into your bloodstream and increase serotonin, the "feel good" chemical, both of which decrease mood swings. You can find healthy amounts of fiber in:</p>
<p>There's a clear relationship between food and your state of mind. When you combine strategies for eating regularly with foods that may have a positive effect on your well-being, you can plan meals that may help you to feel better. You can also avoid foods that may make you feel worse. Now that's something to be happy about!</p>
</div>

You know that if you eat a sweet snack, such as a candy bar or a sugary donut, you'll get a spike of energy, soon followed by a crashing low. Sugar highs and lows are just one of the many ways food can affect how you feel.

Mood Food: Can What You Eat Affect Your Happiness?

Eat often enough

Don’t skip meals

What foods to avoid

The best foods to eat

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