Medically reviewed by Mary Thompson, RN

Almost everyone, at some time or another, has stood in front of a refrigerator searching for a snack because of mood rather than hunger. Regardless of whether the eating is driven by boredom or anxiety or nerves, the result is the same: chasing food for reasons other than hunger.

The relationship between food and mood is complex. The foods people eat can influence their mood, and conversely, their mood can influence their food choices. Recent research is confirming the link between nutrition and mental health. Eating a healthy diet, along with specific mood-boosting nutrients, may help reduce symptoms of depression and enhance emotional well-being.

What’s behind mood changes?

Controlling our mood is complicated and depends on many factors. One key part is the activity of neurotransmitters in the brain. Neurotransmitters are chemical messengers that help brain cells talk to each other and control many processes.

Certain key brain neurotransmitters directly affect mood, so making sure they’re balanced is critical for keeping your mood stable and balanced.

• Serotonin: Often referred to as the "feel-good" chemical, serotonin promotes calmness, improves outlook, and may lessen depression.
• Norepinephrine and dopamine: These neurotransmitters work together to increase energy and alertness.

A balanced mood often begins with a balanced diet. Eating high-quality foods rich in vitamins, minerals, and antioxidants keeps the brain well-nourished and protected. The Mediterranean diet may help support mental health, as research suggests this diet may reduce the risk of depression.¹

Nutrition tips to help you feel your best

Here are some practical nutrition tips to fit into your daily life and the best foods for mental health.

Stop skipping meals

It's not just what you eat, but when you eat that matters. Cleveland Clinic recommends avoiding missing meals and finding a healthy balance of eating often enough without overeating. Skipping meals can lead to low blood sugar, which can cause weakness, grumpiness, and tiredness, and can be dangerous for those with diabetes. Try eating at set intervals throughout the day, including breakfast, lunch, dinner, and healthy snacks, at consistent times.

Choose feel-good foods

The ideal mood-boosting meal combines high-quality complex carbohydrates and lean protein. Carbs like whole grains, beans, and vegetables help increase serotonin levels. Dopamine and norepinephrine are released after eating lean protein. This combination can lift mood and keep blood sugar steady.

H3 Fish for a good mood

Omega-3 fatty acids play a significant role in brain function. Sources of Omega-3s include:

• Fatty fish: Tuna, sardines, salmon, herring, and trout.
• Nuts and seeds: Walnuts, flaxseeds, and chia seeds.

Research shows that taking fish oil supplements may improve symptoms of depression.²  Always talk to your Conviva senior primary care doctor before taking any new dietary supplement.

Fill up on fruits and veggies 

Fruits and vegetables aren't just good for the body; they may also help the mind. Research suggests that eating fruits and vegetables may help protect against depression.³  The connection may be due to the rich antioxidant, vitamin, and mineral content of these foods.

Get more good bacteria

Probiotics may help support mental health by influencing bacteria in the gut to produce antidepressant and antianxiety effects.^4,5 Some foods that naturally contain probiotics include yogurt, kefir, sauerkraut, and pickles.

Quench your thirst: 

Staying hydrated is crucial to keep your mood lifted. While drinking water is always a good choice, coffee and tea may also have a positive effect on mood.⁶ But watch your caffeine intake, as too much can affect sleep and influence mood.

Avoid emotional eating: 

Emotional eating involves using food to cope with difficult emotions. While it may provide temporary relief, it's usually not a sustainable solution. According to the National Library of Medicine, emotional eating may be harmful because it can become a habit and result in unnecessary calories.

Dieting may also put you at risk. Feeling deprived of food can lead to frustration and the temptation to use food to handle emotions.

Find alternative ways to feed your feelings

It's important to find non-food ways to cope with emotions. Remember, you can't fill emotional hunger with food. Here are some alternatives:

If you believe your eating habits may be negatively affecting your mood, think about what’s on your plate and if it’s time to consider a new menu. A balanced diet rich in vitamins, minerals, and omega-3 fatty acids may help improve your overall health and mood.

Are you looking for more nutrition ideas? Visit the nearest Conviva Senior Primary Care center and talk to a senior primary care doctor who can connect you to care teams, nutritionists, and more resources.

Sources:

• Lassale, C., Batty, G.D., Baghdadli, A. et al, “Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies, last accessed on September 15, 2025, https://pubmed.ncbi.nlm.nih.gov/30254236/
• Liao, Y et al, “Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational psychiatry,” last accessed September 15, 2025, https://pubmed.ncbi.nlm.nih.gov/31383846/
• Głąbska, D., et al, “Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review. Nutrients,” last accessed on September 15, 2025, https://www.mdpi.com/2072-6643/12/1/115
• Evrensel A, Ceylan ME, “The gut-brain axis: the missing link in depression. Clinical Psychopharmacology and Neuroscience”, last accessed September 25, 2025, https://pubmed.ncbi.nlm.nih.gov/26598580/
• Seppa, N. (2015). The beneficial bean: coffee reveals itself as an unlikely health elixir. Science News. 188 (7):16-19.
• Dong X, Yang C, Cao S, Gan Y, Sun H, et al. (2015). Tea consumption and the risk of depression: a meta-analysis of observational studies. Australian & New Zealand Journal of Psychiatry. 49 (4): 334-345.

Sources:

1.      “Fast Facts: Data on Water Consumption,” Centers for Disease Control and Prevention, last accessed on September 25, 2025, https://www.cdc.gov/nutrition/php/data-research/fast-facts-water-consumption.html

2.      “Break the bonds of emotional eating,” National Library of Medicine, last accessed on September 25, 2025, https://medlineplus.gov/ency/patientinstructions/000808.htm

3.      “Does What You Eat Affect Your Mood?” Cleveland Clinic, last accessed on September 25, 2205, https://health.clevelandclinic.org/bad-mood-look-to-your-food

4.      “Nutrition and Mental Health,” American Academy of Family Physicians, last accessed September 25, 2025, https://familydoctor.org/nutrition-mental-health

5.      “Nutritional psychiatry: Your brain on food,” Harvard Health, last accessed September 25, 2025, http://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

6.      “Antidepressants and alcohol: What's the concern?” Mayo Clinic,  last accessed on September 25, 2025, http://www.mayoclinic.org/diseases-conditions/depression/expert-answers/antidepressants-and-alcohol/FAQ-20058231,

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new fitness or dietary plans. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.