Do you sometimes feel low, tired or sluggish? Do you crave sweets or junk food when you’re stressed or depressed? If so, you may not be eating the right foods to support your mood and energy levels. Food and mood are connected, and eating healthier can help you stay happier and more energized throughout the day.

Here are some tips on how to boost your mood and energy with healthy foods:

• Eat more fruits and vegetables. Fruits and veggies are rich in vitamins, minerals, antioxidants and phytochemicals that can help protect your brain cells from damage and inflammation. They also contain natural sugars that can give you a quick lift without causing a crash later. Fruits and veggies have been linked to higher levels of happiness and well-being, so aim for at least five servings a day.

• Eat more omega-3 fatty acids. Omega-3s are essential fats that your body cannot make on its own. They play a vital role in brain function and mood regulation. Low levels of omega-3s have been associated with depression, anxiety, impulsivity and aggression. To boost your omega-3 intake, eat foods like fish, vegetable oils, nuts, flaxseeds and leafy greens. You can also take a supplement if needed, but consult your doctor first.

• Eat some chocolate. Chocolate is not only delicious, but it may also have mood-enhancing properties. Chocolate contains flavonoids, caffeine and theobromine, which can improve blood flow to the brain, stimulate neurotransmitters like serotonin and dopamine, and reduce stress hormones like cortisol. The key is to choose dark chocolate with at least 70% cocoa content and eat it in moderation. A small piece a day can do wonders for your mood.

• Eat small, frequent meals. Eating regularly can help keep your blood sugar levels stable, which can prevent mood swings and energy dips. It can also provide your brain with a steady supply of nutrients that it needs to function optimally. Aim for three balanced meals and two healthy snacks a day, and avoid skipping meals or fasting. Choose foods that are high in complex carbohydrates, protein and healthy fats, such as whole grains, beans, eggs, nuts, seeds, yogurt, cheese, avocado and olive oil.

• Avoid crash diets. If you need to lose weight, do it gradually and healthily. Cutting too many calories or nutrients can cause fatigue, irritability, hunger and cravings. It can also lower your metabolism and make it harder to lose weight in the long run. A sensible goal is to lose half a pound to a pound per week by reducing your calorie intake by 250 to 500 calories a day and exercising for 30 minutes on most days. Don’t go below 1,200 calories a day for women or 1,500 calories a day for men without medical supervision.

  
  

Eating well is not only good for your physical health, but also for your mental health. By following these tips, you can boost your mood and energy with healthy foods and enjoy life more.