Make a colorful salad
Eating more minimally processed foods can significantly improve your mood.
What You'll Do
Prepare a colorful salad with at least three different vegetables and a source of lean protein for lunch today.
Scientific Basis
Counseling to encourage minimally processed food intake while reducing UPF significantly reduces depressive symptoms in ~7 RCTs, suggesting mood improvement of ~30% on average.
Wiss, D. A., et al. (2024). To date, seven randomized controlled trials have shown that depression levels significantly decrease after counseling interventions that encourage the intake of MPFs while reducing UPFs.The Science of Impact
Improving diet can lead to significant mood enhancements, with a 30% average reduction in depressive symptoms.
Reducing UPF intake may improve overall mental health, potentially decreasing healthcare costs associated with depression.
Encouraging minimally processed food consumption can enhance quality of life and emotional wellbeing.
Pro Tips
Incorporate at least 5 servings of fruits and vegetables daily.
Limit ultra-processed food intake to less than 10% of your total diet.
Plan meals around whole grains and lean proteins at least 4 times a week.