We've all heard it over and over again, right?.  Eat healthy, and eat in moderation.  We are all very familiar about how food can affect our waistline and our health, but do you know how food affects your mood, or even your sleep?  Nutritional research is surfacing all the time that helps psychologists learn how important healthy food, especially in the right combinations, can help people have more energy and feel happier.

You know when you're feel stressed, or you're in the mid-afternoon slump with little to no energy and you can't concentrate, you want to reach for a soda (or an energy drink) and some candy to give you a little boost, right?  Maybe try tryosine instead.  What?  Tyrosine is a certain kind of amino acid that boosts norepinephrine and dopamine, the classical neurotransmitters in the brain that have been linked to anxiety and depression when depleted.  Foods high in tyrosine can help lift spirits and give energy.  Tyrosine is found in lean meats, but other foods that can help counter depression include those high in iron (red meat, eggs, iron-fortified cereal), folic acid, and selenium (Brazil nuts, tuna, sunflower seeds).  Lastly, try eating four or five snacks or small meals throughout the day instead of two or three large meals, and of course, the old staple - a brief burst of exercise that helps get oxygen to the brain can most certainly improve energy, mood, and concentration. 

So what about for sleep?  Diets high in fat and sugar deliver to our body another kind of amino acid, tryptophan, as well as serotonin, both of which help us relax and feel drowsy.  You've probably heard about the turkey slump on Thanksgiving Day.  Well, it's true.  So you want to avoid foods that have tryptophan when you're feeling blue or having difficulty generating energy.  But if you want to go to sleep, foods high in this kind of amino acid can help tremendously, like bananas, milk, cheese slices, cottage cheese, yogurt, avocado, hazelnuts, almonds, beans, and whole grains.  Also, try to avoid large, heavy meals before bedtime, spicy food, and of course, caffeine.