Some people find themselves puzzled about what to eat for the main meal, which is the most important meal of the day and can make a person feel energetic and mentally alert or sluggish and lazy. The website "Mind Your Body Green" consulted several nutrition experts about suggested ingredients for the main meal that can support a balanced and uplifting mood in the face of daily stresses and boost vitality and energy:
1. **Salmon and Whole Grains**
Professor Ashley Jordan Ferreira stated that her favorite brain-boosting and mood-enhancing salad contains Omega-3, as it includes salmon, whole grains, and nutrient-rich vegetables, particularly kale, sun-dried tomatoes, and peppers (usually yellow, orange, or red), along with fresh fruits like berries and peach slices.
2. **Balanced Salad and Supplement**
Sustainability news editor Emma Liu explained that she tends to eat a type of salad with vegetables, whole grains, and some plant-based proteins. Liu mentioned that the contents of the meal are adapted based on what is available in the market at that time, but her favorite groups include kale, brown rice, sweet potatoes, broccoli, and black beans, topped with a garlic vinaigrette.
3. **Avocado and Eggs**
Nutrition expert Olivia Giacomo recommended a main meal of creamy avocado on sourdough bread with scrambled eggs, noting that the fats found in avocados are great for brain health, while eggs provide protein and sourdough bread supports gut health.
4. **"Healthy Fats Salad"**
The survey also included spiritual and human relations writer Sarah Regan, who advised a "healthy fats salad," featuring arugula, avocado, olives, canned salmon, pure olive oil, pumpkin seeds, and artichoke hearts. Regan noted that the dish is rich in healthy unsaturated fats, fiber, protein, and antioxidants, along with a delicious taste.
5. **"Sweet Green" Salad**
Abby Moore, editor at Mind Your Body Green, recommended the "Sweet Green" salad, prepared by chopping kale, roasted sweet potatoes, almonds or walnuts or cashews, apples, and goat cheese. Both kale, sweet potatoes, and apples provide a good source of fiber, promoting a longer feeling of fullness with beneficial nutrients.
6. **Tuna Salad with Crackers**
Nutrition expert Morgan Chamberlain stated her preference for tuna, which is rich in Omega-3s that enhance brain and vascular function, emphasizing that she mixes tuna with mayonnaise, avocado oil, fermented vegetables (typically kimchi or pickled beets or cabbage), and spices (salt, pepper, paprika, and/or cayenne pepper), noting that the dish can be complemented with some crackers.
7. **Vegetarian Greek Salad**
Hannah Fry, an editor at mbg, recommended a dish resembling a Greek salad but with slight differences, including chopped kale, tomatoes, plant-based feta, Kalamata olives, diced onions, cucumbers, and grilled vegetables. Fry explained that sweet potatoes, cauliflower, beets, or peppers can be added, along with antioxidant-rich olive oil.
**Common Elements**
While there is a wide range of options on this list, most of the favorite mood-supporting meals share some elements, being rich in vegetables, which psychologist Professor Ellen Forer states are great for brain health due to their vitamins, minerals, and antioxidants. The more colors that can be added to the meal, the better. Experts also recommend combining fresh vegetables with brain-boosting ingredients such as nutrient-rich fish and healthy fats like avocado while advising against refined sugars and carbohydrates that can negatively affect blood sugar balance.
