The Five

Mood swings and oscillations between happy and sad or motivated and demotivated are common but rarely do we pause to consider their root causes. It’s true that a change in diet alone may not be an adequate treatment for depression and other mood disorders; however, proper nutrition is an integral part of an overarching treatment plan. 

Diet does influence mood. It’s even possible for changes in our diet to bring about changes in our brain chemistry and composition. In a real way, what we put into our bodies shapes who we are. 

Here are a handful of helpful tips for boosting your mood with food. 

Load up on Omega-3. 

Studies have shown that Omega-3 fatty acids can help to combat depression and contribute to positive mental health. Omega-3 is found in fish, walnuts, and flaxseed. It’s an easy addition to a balanced diet and can help boost mood with only 2-3 servings of fish a week. 

Eat lots of fresh fruits, vegetables, and nuts.

It almost goes without saying: eating fruits, vegetables, and nuts that are fresh and aren’t processed could be one of the best things for your mental health. Try eating something similar to the Mediterranean diet. Foods commonly associated with the Mediterranean–fruits, vegetables, cereals, legumes, and fish–are loaded with B12. B12 helps to combat depression and positively contribute to positive mental health. 

Search for selenium. 

A study from Texas Tech suggests that microdosing selenium improved rates of depression–particularly among elderly participants. Instead of getting it from supplements, get your dose of selenium from whole foods. Seafood, nuts, legumes, lean meat, and whole grains all contain selenium. Essentially, stay away from highly processed food that’s devoid of the nutrients your body needs. 

Limit caffeine intake. 

Caffeine intake late in the day can hinder healthy sleeping patterns and contribute to symptoms of depression. On top of that, caffeine can increase feelings of anxiety. If you’re feeling particularly anxious, laying off the coffee for a while might help improve your mood. 

The best thing that you can do for your health–both mental and physical–is to eat a balanced diet that is filled with vitamins and nutrients you need. Fit Five Meals makes it easy. By providing fresh food that fits your life, Fit Five Meals allows you to choose your own meals, set a pickup location, and enjoy your food. Each meal is well balanced and packed with good food to fuel your positive mental health. 

If you’re looking to build muscle or gain mass, you’ve got to keep tabs on your nutrition. Spending hours in the gym can be easily undone when you saddle up to the table to eat. Physical activity paired with the right type of nutrition can make all the difference is your search for gains. 

Here are six nutrition tips to help you build healthy muscle.  

1. Keep count of your calories.

Whatever your diet and nutrition goals, it helps to know how many calories you’re taking in daily. Looking to lose a little weight and lower your body fat percentage? You should be eating fewer calories than you burn. Want to bulk up and add mass? Eat more calories than you burn. Playing with a caloric deficit or overabundance can help you reach your personal muscle-building or weight-loss goals. 

2. Eat breakfast.

If you are looking to add muscle mass, don’t skip out on breakfast. Eating a hearty meal first thing in the morning makes it easier to meet your calorie intake goals for the day and provides a ready source of energy for your workouts. If you want to double down on the benefits of your first meal of the day, make sure you are eating protein-packed foods to aid with muscle growth. 

3. Don’t forget to snack.

This tip points back to keeping up with your calories. Having a healthy snack throughout the day staves off hunger and keeps you fueled for your next workout. Nuts, fruits, vegetables, and other healthy snacks are easy to carry with you. 

4. Use smart supplements.

For those looking to really up their nutrition, supplements can play an important part. Creatine, protein powder, amino acids, and a solid multivitamin can help aid recovery and boost performance when paired with a balanced diet. 

5. Eat whole foods.

Overly-processed foods will kill any of your diet and nutrition goals. Junk food is extra egregious when trying to build muscle and operate at peak performance. Opt for whole foods instead. 

6. Stay hydrated.

Drinking plenty of water can make a good meal plan and turn it into a great meal plan. Water aids recovery, replaces water lost through sweat, and can even blunt the feelings of hunger. Staying well hydrated keeps your body operating at optimal efficiency, which is exactly what you need for those workouts when you want to add muscle. 

Fit Five Meals can help you reach your health and nutrition goals. Our meals are specifically designed to be well-balanced and provide the nutrients you need.

Browse our menu, make your selections, and enjoy perfectly-portioned meals anytime you want