Nutritionist and author Matt O'Neill is a passionate advocate for healthy eating and has created a top ten food list to lift your mood.

"What we eat has a really powerful affect on how we feel, and a lot of people underestimate (diet)." Mr O'Neill says.

"(People) think they're just stressed or they're just busy, when in fact it's their diet that's influencing how they're feeling."

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Salmon, which is rich in Omega 3, is one food that puts people in a better frame of mind, according to the good-food guru.

And one surprise addition to Mr O'Neill's list is coffee.

The caffeine in coffee boosts the production of the feel-good hormone serotonin, however as with all things, moderation is the key, and he recommends no more than one or two standard coffees each day

Other foods on his list include:

"Nuts are like natures vitamin pills, low levels of selenium have been linked with depression. Brazil nuts are a superstar in terms of selenium."

"And it's not going to be surprising that I'm going to say 2 squares. (This) triggers a chemical called dopamine. It's a feel-good chemical in the brain. Dark chocolate is even more effective."

Eggs contain vitamin B12, they've got protein in them, they've got iron, they've got zinc, selenium and this is like a megadose. An afternoon snack of an egg, can help you feel more alert and give you a dose of these nutrients that will reduce your risk of depression in the long term."

Bananas are also on the list due to their high potassium content.

"As recent as last month (a study) compared people that were on a regular diet, versus a higher potassium diet. Potassium can, over time, help your mood go up."

Understandably, water is on the list, as according to Mr O'Neill, even mild dehydration can cause headaches, anxiety and nervousness.

Usually reserved for Christmas lunch, turkey is a surprise addition to the top 10.

"It has high levels of an amino acid called tryptophan. Now tryptophan is what your brain uses to make another feel good hormone called serotonin, that calming chemical in the brain."

Grain Bread

"A breakfast of wholegrain bread or muesli or oats or porridge will give you sustained energy throughout the day and your energy levels are regulated and (more constant)."

And finally, eat your greens.

"You know that's what mum would say to you - it's high in a nutrient called folate. What it does is it reduces the level of a chemical called homasistene in the blood, and if you reduce (that chemical), they've found that linked to better mood and less depression."

Then, there are the foods which plays havoc with our mood, Mr O'Neill says.

Kicking of the list are the usual suspects - sugar, processed snacks and fried food, and alcohol. Although small does of the latter can be beneficial to your general wellbeing.

So to sum up, we asked Mr O’Neill what would be the best example of a good mood meal?

"A 1/4 of your dinner plate is going to be protein, the next quarter could be whole grains, and the other half, a whole half of your plate, but not just a condiment, should be your leafy green vegetables, so spinach," he says.

"I mean Popeye got big muscles out of spinach, he also seemed to be pretty switched on, so that's how he got his mood benefit, with the spinach."

Further information
Matt's website is www.smartshape.com.au.
Ph: (02) 9620 9511