Yes, moms do always know best. But who do moms turn to when they have questions about nutrition? How about Nancy Dell, a registered dietician and licensed nutritionist?
See what other moms have asked Nancy. Or, send Nancy an e-mail with your question!
Foods to Beat the Winter Blues: Tips from Nancy Dell
During the short, grey winter days we see less sunlight, which can affect our brain chemicals and lead to the winter blues. The winter blues affect four times as many women than men. Fortunately, what we eat can influence our brain chemicals and improve our mood. Here are four tips:
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Eat enough protein found in meat, fish, poultry, nuts, and low fat milk and yogurt. These foods are rich in tyrosine, which stimulates your brain to release dopamine. Low dopamine can cause depression and a loss of satisfaction. Other tyrosine-rich foods include avocados, bananas, lima beans, pumpkin seeds, and sesame seeds.
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Choose whole grain bread, rice, cereal, and pasta. Whole grains are rich in tryptophan, a nutrient that converts to serotonin in the brain. Serotonin is a “feel good” brain chemical that regulates your mood. If you’re hungry and need a boost, try McDonald’s Fruit & Maple Oatmeal made with 100% natural whole-grain oats. It’s served all day long.
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Fill up on folate. Folate is a B-vitamin commonly deficient in the American diet and low folate can decrease the amount of serotonin in your brain. O Leafy green vegetables and legumes such as chickpeas and black beans are rich in folate. It is easily destroyed by cooking so enjoy your leafy greens raw when you can. Try a McDonald’s Premium Southwest Salad with Grilled Chicken for a fast way to get your folate.
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Feast on fish. Fish is high in Omega-3 fatty acids which also help trigger the production of serotonin. In addition, fish is a good food source of the trace mineral selenium. Low selenium has been linked with depression.
Beyond eating well, exercise to help your body release your “happy” brain chemicals and get outside on a sunny day. A little sunshine makes us all feel less blue!
Try our new Apple Cinnamon Walnut Oatmeal. With sweet apples, crunchy walnuts, and a touch of cinnamon – perfect to warm you this winter. Available any time of day.
About Nancy Dell, MS, RD, LDN, CDE
Nancy Dell is a Registered Dietitian, Licensed Dietitian Nutritionist, and Certified Diabetic Educator. that she believes patients should not “diet”. They need to love the food they eat at the same time they improve their health.
Nancy is best known for her “Food for Thought” nutrition news segments that have aired on NBC’s WWLP news since 1984. She has also appeared on the TV Food Network.
Over the years Nancy has worked with many female athletes promoting the latest findings in nutrition and fitness. She was one of 10 dietitians invited by Julia Child to a private cooking class to learn how to blend taste and nutrition, and has received the “Excellence in Nutrition Education Award” from the Massachusetts Department of Public Health.
