When dinner is late, do you get 'hangry'? At 3 p.m., is your mind clouded by fog? You're not alone if you reach for chocolate in the middle of the day. Many of us find ourselves attempting to improve our mood by consuming sugary foods. Unfortunately, while this may appear to be a quick remedy, it might really worsen a bad mood.

Food may have a significant influence on our daily mood fluctuations and mental wellbeing. So, what foods should we eat to improve and support our mental health?

The Link between Food and Mood

Food fuels both the body and the mind. We eat healthy meals in order for our bodies to develop, repair, and function properly. Our brain needs nutritionally rich foods as well. In reality, the brain is extremely hungry — it consumes around 20% of our overall daily energy requirements.

When we eat healthy meals, we provide our bodies (and brains) with the building blocks they require to function optimally. All nutrients, from vitamins and minerals to healthy fats and fibre, have a role in brain health and performance.

Research tells us that following a healthy diet filled with nutritious foods improves stress management, sleep quality, higher focus, and overall mental wellbeing. Just as our food choices influence our physical and mental health, the contrary is also true: when we're in a good mood, we're more inclined to stick to a healthy diet.

What Foods can Boost your Mood?

There is no such thing as a single superfood for mental health. It's all about balance, diversity, and consuming foods from all five dietary categories.

Fruits and vegetables provide us with fibre, which helps to maintain a healthy intestinal environment. Fibre is a favourite meal of the good bacteria in our gut, which promote our general health in a variety of ways. Fruits and vegetables also include a variety of vitamins, minerals, and antioxidants that promote brain function. Aim for two servings of fruit and five servings of vegetables every day.

Protein including lean meats, fish, and eggs serves as a building block for various brain chemicals that might affect our mood. Fish, particularly fatty fish (salmon), as well as nuts, seeds, and legumes, are high in the beneficial fats and vitamins that promote excellent mental health and are believed to protect against dementia and depression.

Wholegrains are another fantastic source of fibre for our beneficial gut bacteria, as well as healthy lipids for brain function and 'slow' carbs for a consistent supply of brain fuel.

Dairy foods, such as yoghurt, contain living beneficial bacteria (known as probiotics) that can improve our gut health, which in turn impacts our mood and mental health.

Drinking enough of fluids, particularly water, helps to prevent dehydration, which is a frequent cause of headaches, weariness, and 'brain fog,' which may impair our ability to concentrate. However, avoid soothing your thirst with sugary liquids, such as soft drinks.

Sometimes Foods

When we are tired, our brains may want rapid sources of energy. Chocolate, sugary beverages, and other impulsive foods may provide an initial energy boost, but it does not last long. What goes up must come down, and you may discover that you are feeling worse in the long term. Instead, choose meals from the five food categories because they provide a consistent supply of energy, avoiding the highs and lows associated with high-kilojoule but nutrient-poor discretionary foods.

Here are some suggestions to energise your brain and avoid 3 p.m. crashes:

• Consume three main meals every day from each of the five dietary categories.

• If you're hungry, choose nutritious snacks to keep you going until your next meal – banana, yoghurt etc.

• If you're on the run, carry a nutritious snack with you so you don't have to rely on fast food or vending machine munchies (nuts, apple)

• Drink plenty of water — most people require about 2 litres of water every day, and more if you're exercising.

Making changes can be difficult at first – start small and look for simple swaps to improve your diet. Little positive changes add up to a healthier, happier you.

We all have off-days, but if you’re experiencing ongoing mental health concerns it’s important to speak with your GP or a loved one, call Lifeline (13 11 14), or get in touch with other support services like Headspace or Beyond Blue.