A Nutritionist’s 4 Breakfast Ideas for Better Mood
Ali Gohar
3/2/2024
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What if you could eat as a way to calm your
mind? Well, according to the Harvard-trained nutritionist you certainly can! In
fact, he wrote an entire book on the subject, aptly named Calm Your Mind with
Food.
She even shares her favorite mood-boosting
breakfast recipes, which we’ve captured just for you—find her go-to breakfast
below.
First up, we have chia pudding, which Naidoo
describes as being rich in fiber and protein, as well as the easiest to whip
up.
Simply mix 2 tablespoons of chia seeds into half
a cup of milk, then let it sit until it turns into a gel-like consistency. “You
can add hemp milk, or you can make your own.
Add in a nut milk of choice, including some
blueberries and some nuts or seeds,” she adds. You can even pack the dish
ahead of time and prepare it whenever you want. you need
A
vegetable Omelets
Next is a vegetable omelet with pasture-raised
eggs—a classic but nutritious staple. “Maybe add some herbs and spices for
an extra boost,” she says. Eggs are rich in choline, which has been linked
to reduced anxiety. One study 3 even found an inverse relationship between
dietary choline and depressive symptoms.
Below, some inspiration for your next omelet:
Vegetables: peppers, mushrooms, spinach,
tomatoes, broccoli, potatoes
Herbs:
basil, dill, rosemary, sage, cayenne pepper, parsley
Spices: Cayenne pepper, paprika, garlic powder,
red pepper flakes, black pepper
For the meal preppers out there, consider a
frittata (a cross between an omelet and a crystalline quiche). You’ll get the
benefits of choline-rich eggs without the need to heat up the stove every
morning.
Naidoo makes mini-ferrites in a cupcake pan and
stores the rest in the freezer to warm up on busy mornings. Be sure to add
vegetables for extra fiber (and flavor, of course).
A tofu riot
Tofu scrambles are another great option that’s
packed with plant-based protein—whether you’re following a vegan meal plan or
just looking for a unique alternative to your daily egg breakfast.
Naidoo pops a block of tofu in a food processor
to get smaller pieces, then pops it in a pan with some onions, peppers,
spinach, and plenty of spices. Many tofu scrambles specifically call for
turmeric (to make it as yellow as an egg), which has neurotrophic activities
associated with improved focus, overall cognition, and memory.
On the side for all of these recipes, you can
add a slice of toast, a piece of fruit, or an avocado to complete your
plate—with these additions, you’ll get even more brain-healthy whole grains,
antioxidants, and health benefits. mind will get fat Fruits and vegetables
provide not only fiber but also tons of polyphenols, which have been shown to
support cognitive function4 and general inflammation.
But most
importantly, Naidoo says, trying different recipes can help you determine which
foods help you de-stress and prepare your mind for the day ahead. Through
personal experiences, you will have a better understanding of what your own
body needs and wants. After all, everybody (and mind) is unique, so listen to
what it’s telling you, and make changes accordingly.
the carrier
Naidoo shares four
nutritionist-psychologist-approved breakfast options: chia pudding, a vegetable
omelet, meal-ready frittatas, and a tofu scramble. All of them are full of
protein, fiber and antioxidants to support the body and mind, no matter where
they come from! For more anxiety-reducing nutrition tips, watch the full
episode below