Whole grains: oats, brown rice, whole wheat bread
Whole grains are rich in B vitamins that are important for energy and optimal brain health. Thanks to their fiber content, whole grains also help to keep blood sugar from spiking and crashing, which can help you avoid mood swings.
If you're eating bread, reach for the whole wheat over the white, since it also stabilizes blood sugar levels. Refined grains found in white bread can send you on a blood sugar roller coaster, leaving you jittery, grumpy and hungry.
Carbohydrates including whole grains also boost levels of serotonin, the feel-good brain chemical. Adding some protein, like chicken, legumes, fish or nut butter with whole grains can help, too, as protein triggers the release of norepinephrine, a brain chemical that provides an energy and mood lift.
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