It’s not just about what you eat, you know, but also HOW you eat it, as Anne Montague explains.
Always have breakfast to set up your energy levels for the day
Skip the first meal of the day and you’re likely to be reaching for a sugar boost by 11am, setting up a cycle of blood sugar highs and lows. Researchers at King’s College London found that eating a healthy breakfast – wholegrain cereal, fruit and dairy – improved short-term memory and concentration for the rest of the day.
Eat little and often
To help you avoid the blood sugar rollercoaster and maintain your energy levels and mood throughout the day, aim to eat three good meals with healthy snacks in between.
Avoid large, fatty meals
They can negatively affect your ability to concentrate.
Eat carbs in as close to their natural state as possible
Wholegrain pasta, rice, oats, and pulses provide a slower supply of glucose into the blood stream for a more steady release of serotonin than refined or processed foods.
Combine protein with low-GI carbs at each meal
This will help you stay calm and alert. Carbohydrates appear to help enhance the uptake of tryptophan to boost serotonin levels, while protein-rich foods are thought to increase the production of the neurotransmitter dopamine, which increases alertness and concentration.
To find out more about food and mood, visit mind.org.uk/foodandmood