body · emotion · food

Emotional nutrition

What you eat also speaks to your mood. Your gut and your brain are connected (you make much of your serotonin in the belly), so caring for your plate is also caring for how you feel. This isn't about diets or guilt: it's about adding things that take care of you.

⚠️ Important notice: this is informational, educational content, NOT professional advice or treatment. It doesn't replace a dietitian-nutritionist or your doctor. Every body is different; for any doubt, allergy, pregnancy or condition, consult a professional.

💙 And gently: this is about adding, not restricting or punishing yourself. No food makes you a “good” or “bad” person. If your relationship with food brings you anxiety, control or guilt, you're not alone and asking for help is an act of care.

🌱 What adds up (and why)

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Leafy green vegetables

In the body: Rich in folate, magnesium and fibre; they feed your microbiota and aid digestion.

In the emotion: Folate and magnesium are linked to better mood and stress regulation.

How to have it: Half a portion raw (salad) and half cooked a day. Spinach, rocket, kale, chard.

🐟

Oily fish (omega-3)

In the body: Sardines, mackerel or salmon provide omega-3 (EPA/DHA), key for the brain and anti-inflammatory.

In the emotion: Omega-3s have been linked to lower depression risk and better emotional regulation.

How to have it: 2–3 times a week. Small fish (sardines, anchovies) accumulate fewer metals.

🥛

Fermented foods

In the body: Yoghurt, kefir, sauerkraut or miso provide probiotics that care for gut flora.

In the emotion: A diverse microbiota is linked, via the gut-brain axis, to better mood and less anxiety.

How to have it: A little daily. Choose plain yoghurt/kefir with no sugar; sauerkraut, unpasteurised.

🥜

Nuts and seeds

In the body: Walnuts, almonds, chia or flax: healthy fats, magnesium and tryptophan.

In the emotion: Tryptophan is a serotonin precursor; a handful satiates and steadies energy.

How to have it: A handful a day (30 g), raw or dry-roasted without salt. Great as a snack.

🫘

Legumes

In the body: Lentils, chickpeas or beans: fibre, plant protein and slow-release energy.

In the emotion: By avoiding glucose spikes, they support a steadier mood and focus.

How to have it: 3–4 times a week. Canned pre-cooked ones work too; rinse them well.

🫐

Fruit and berries

In the body: Polyphenols, vitamin C and antioxidants that fight inflammation.

In the emotion: Antioxidants protect the brain from oxidative stress; natural sweetness satisfies without a crash.

How to have it: 2–3 pieces a day, whole rather than juiced. In season it tastes better and costs less.

🌾

Whole grains

In the body: Oats, brown rice or quinoa: complex carbs and fibre that truly satiate.

In the emotion: They release glucose slowly: sustained energy and less crash-driven irritability.

How to have it: Swap white for wholegrain: bread, pasta and rice. Oats are great for breakfast.

🥑

Healthy fats (avocado, EVOO)

In the body: Avocado, extra-virgin olive oil and olives: monounsaturated fats that care for the heart.

In the emotion: The brain is largely fat: healthy fats support its function and mood.

How to have it: EVOO raw for dressing; half an avocado. In moderation — they're very caloric.

🥚

Eggs

In the body: Complete protein, choline and B vitamins at a very good price.

In the emotion: Choline is involved in memory and focus; they satiate and steady energy.

How to have it: No fear: for most people, 1 a day is fine. Better boiled, pan or poached than fried.

🔸 What's worth moderating

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Ultra-processed foods

In the body: Pastries, snacks and ready meals with many additives, sugars and low-quality fats.

In the emotion: Cohort studies link them to worse mental health when they dominate the diet. Occasional, no drama.

How to have it: Simple rule: if the label has a long list of ingredients you don't recognise, let it be the exception, not the base.

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Added and refined sugar

In the body: Causes glucose spikes and crashes; in excess, inflammation.

In the emotion: Those swings show up as energy dips and irritability. Fruit's sweetness is your ally.

How to have it: Sugar hides in sauces, breads and «light» products. Cut back gradually: the palate re-learns.

🥤

Sugary drinks

In the body: Sodas and industrial juices: lots of liquid sugar that doesn't satiate and absorbs very fast.

In the emotion: An express spike and crash of energy and mood. Your best drink is still water.

How to have it: Water with slices of lemon, cucumber or mint; cold infusions. They satisfy and taste of something.

🍷

Alcohol

In the body: It's a nervous-system depressant and disrupts deep sleep.

In the emotion: It can give false calm and leave more anxiety and low mood the next day.

How to have it: No amount is «good» for health; less is better. Alternate with water and dry days.

☕

Excess caffeine

In the body: Well-dosed it energises; too much spikes cortisol and steals sleep.

In the emotion: Excess mimics anxiety: racing heart, jitters, insomnia. Listen to your limit.

How to have it: Avoid it from mid-afternoon so it doesn't steal sleep hours. Tea hits less than coffee.

🧂

Excess salt and trans fats

In the body: Fried and processed foods with trans fats and lots of salt burden the heart and inflame.

In the emotion: Chronic inflammation also weighs on mood. Cooking at home gives you control.

How to have it: Turn up spices and herbs, turn down the salt shaker. Avoid «partially hydrogenated» on labels.

🎯 Depending on how you feel today

A gentle guide (not a medical prescription): when you're in a certain state, some things tend to help and others tend to make it worse. Listen to yourself: this accompanies, it doesn't dictate.

😰 Anxiety or nerves

Tends to help

✓Magnesium: leafy greens, nuts, pure cacao
✓Calming infusions (chamomile, lime blossom, lemon balm)
✓Regular meals to keep glucose steady

Better avoid for now

–Excess caffeine (mimics anxiety symptoms)
–Fast sugar and alcohol (false calm and rebound)

😔 Low mood or sadness

Tends to help

✓Omega-3: oily fish, walnuts, flax
✓Tryptophan: banana, egg, nuts, legumes
✓Fermented foods and natural light (get some sun)

Better avoid for now

–Ultra-processed foods (worsen mood if they dominate)
–Skipping meals (the glucose dip sinks you more)

😴 Tiredness or no energy

Tends to help

✓Iron: legumes and greens with a bit of vitamin C
✓Wholegrains for steady energy, no spikes
✓Hydration: mild dehydration already tires you

Better avoid for now

–Masking tiredness with coffee and sugar (worse rebound)
–Very heavy meals that make you drowsier

🌙 Insomnia or poor sleep

Tends to help

✓Light, early dinner (let digestion finish)
✓Gentle tryptophan at night (dairy, kiwi, oats)
✓Caffeine-free infusion before bed

Better avoid for now

–Caffeine from mid-afternoon
–Alcohol and big dinners (fragment sleep)

🍫 Stress or cravings

Tends to help

✓Eat calmly and screen-free: lowers autopilot
✓Protein + fibre at every meal (truly satiating)
✓Water first: sometimes thirst disguises as a craving

Better avoid for now

–Snacking on ultra-processed foods on autopilot
–Punishing yourself after a craving: guilt fuels the cycle

🧘 Eating mindfully

From mindful eating and traditions like yoga we take something simple: how you eat matters as much as what you eat. This is self-care philosophy, not hard science — but it calms the system and improves digestion.

1Eat without screens at least one meal a day: look at what you eat.
2Chew slowly: fullness takes ~20 minutes to reach the brain.
3Tell physical hunger from emotional hunger: am I hungry, or sad/bored?
4Take a grateful pause before starting: it slows you down and preps digestion.
5Respect your rhythms: eating calmly sits better than eating in a rush or with guilt.

🗓️ Monthly menu (4 weeks)

Four weeks that rotate through the month: varied, balanced and realistic. Pick the week, and below you'll find its shopping list. Download it to keep it handy.

See the base recipes (step by step) →

Week 1 · Mediterranean base

	Breakfast	Lunch	Dinner
Monday	Oats with fruit and walnuts	Lentils with vegetables	Baked salmon and salad
Tuesday	Yoghurt with berries and chia	Quinoa with chickpeas and veg	Vegetable soup and egg
Wednesday	Wholegrain toast with avocado	Brown rice with veg and tofu	Sardines and green salad
Thursday	Fruit, oat and seed smoothie	Stewed beans with vegetables	Mushroom and veg scramble
Friday	Yoghurt or kefir with fruit	Wholegrain pasta with veg	Baked mackerel with potato
Saturday	Veg omelette and wholegrain bread	Legume stew, your way	White fish and steamed veg
Sunday	Oat porridge with pure cacao	Free, mindful meal (enjoy)	Warm salad and something light

Snacks (pick some)

A handful of nutsSeasonal fruitPlain yoghurt with cinnamonHummus with crudités

🛒 Shopping list for the week · Week 1

Vegetables & fruit

☐Assorted seasonal veg
☐Fruit (incl. berries)
☐Avocado
☐Mushrooms and potato
☐Salad (leafy greens)

Proteins

☐Salmon / mackerel / sardines
☐White fish
☐Eggs
☐Tofu

Pantry (wholegrains, legumes)

☐Oats, wholegrain bread and pasta
☐Brown rice and quinoa
☐Lentils and beans
☐Chickpeas (can)

Dairy, fats & others

☐Plain yoghurt / kefir
☐Nuts and seeds (chia)
☐EVOO, cacao >80%
☐Hummus

Week 2 · more plants and legumes

	Breakfast	Lunch	Dinner
Monday	Wholegrain toast with tomato and EVOO	Chickpeas with spinach	Pumpkin soup and boiled egg
Tuesday	Oat porridge with banana	Lentil and veg salad	Plain omelette and sautéed veg
Wednesday	Yoghurt with oats, apple and cinnamon	Brown rice with wok veg	Grilled sardines and salad
Thursday	Wholegrain bread with avocado and egg	Bean and veg stew	Roasted veg with fresh cheese
Friday	Green smoothie (fruit, spinach, seeds)	Wholegrain pasta with tomato and tuna	Pea soup and toast
Saturday	Oat porridge with berries	Vegetable paella / creamy rice	White fish en papillote
Sunday	Oat and banana pancakes	Free, mindful meal (enjoy)	Vegetable soup and hummus

Snacks (pick some)

Fruit with a little >80% chocolateWholegrain toast with hummusKefir with seedsCarrot and cucumber sticks

🛒 Shopping list for the week · Week 2

Vegetables & fruit

☐Spinach and leafy veg
☐Pumpkin, peas, tomato
☐Assorted fruit and banana
☐Carrot, cucumber, avocado

Proteins

☐Sardines and white fish
☐Tuna in water (can)
☐Eggs

Pantry (wholegrains, legumes)

☐Oats, wholegrain bread and pasta
☐Brown rice
☐Lentils, beans and chickpeas

Dairy, fats & others

☐Plain yoghurt / kefir
☐Fresh cheese
☐Seeds, nuts
☐Hummus, EVOO, chocolate >80%

Week 3 · sea and grain variety

	Breakfast	Lunch	Dinner
Monday	Yoghurt with homemade granola and fruit	Quinoa, tuna and veg salad	Vegetable soup and omelette
Tuesday	Wholegrain toast with avocado and egg	Stewed lentils with vegetables	Grilled salmon and salad
Wednesday	Oat porridge with apple	Brown rice with veg and egg	Baked mackerel and vegetables
Thursday	Fruit, oat and kefir smoothie	Chickpeas with mild curry veg	Warm potato and tuna salad
Friday	Yoghurt with berries and walnuts	Wholegrain pasta with veg and sardine	Courgette soup and poached egg
Saturday	Spinach omelette and wholegrain bread	Chickpea and veg stew	Steamed white fish and veg
Sunday	Wholegrain toast with cacao and fruit	Free, mindful meal (enjoy)	Mixed salad and something light

Snacks (pick some)

A handful of almondsApple with peanut butterYoghurt with seedsOlives and crudités

🛒 Shopping list for the week · Week 3

Vegetables & fruit

☐Assorted veg and courgette
☐Fruit (incl. apple, berries)
☐Spinach and salad
☐Potato and avocado

Proteins

☐Salmon, mackerel, sardines
☐White fish and tuna (can)
☐Eggs

Pantry (wholegrains, legumes)

☐Oats and wholegrain bread
☐Brown rice, quinoa, wholegrain pasta
☐Lentils and chickpeas

Dairy, fats & others

☐Plain yoghurt / kefir
☐Nuts, seeds, peanut butter
☐EVOO, olives, cacao >80%
☐Curry / spices

Week 4 · comforting and batch-friendly

	Breakfast	Lunch	Dinner
Monday	Cooked oats with pear and walnuts	Lentil stew with vegetables	Potato-veg omelette and salad
Tuesday	Yoghurt with oats, fruit and cinnamon	Brown rice with veg (use leftovers)	Vegetable soup and boiled egg
Wednesday	Wholegrain toast with tomato and EVOO	Bean stew with vegetables	Sardines and roasted peppers
Thursday	Banana, oat and cacao smoothie	Vegetable soup with chickpeas	Baked white fish with potato
Friday	Yoghurt with berries and seeds	Wholegrain pasta with veg and egg	Pumpkin soup and toast
Saturday	Oat pancakes with fruit	Brothy rice with veg and fish	Sautéed veg with tofu
Sunday	Oat porridge with cacao and walnuts	Free, mindful meal (enjoy)	Light soup and salad

Snacks (pick some)

Seasonal fruitHandful of nutsYoghurt with cinnamonWholegrain toast with avocado

🛒 Shopping list for the week · Week 4

Vegetables & fruit

☐Veg for stews and soup (pumpkin, leek)
☐Peppers, tomato, potato
☐Fruit (pear, banana, berries)
☐Avocado and salad

Proteins

☐White fish and sardines
☐Eggs
☐Tofu

Pantry (wholegrains, legumes)

☐Oats and wholegrain bread
☐Brown rice and wholegrain pasta
☐Lentils, beans, chickpeas

Dairy, fats & others

☐Plain yoghurt / kefir
☐Walnuts, seeds
☐EVOO, cacao >80%, cinnamon

📚 What I've based this on

Nutrition and health communicators I follow and find inspiring (each with their own approach; cite and cross-check them), plus some scientific references. It's not a closed list or an endorsement: it's where this content draws from.

Xevi Verdaguer

Psychoneuroimmunology, microbiota and hormonal health.

Beatriz Larrea

Integrative and anti-inflammatory nutrition.

Carlos Ríos

«Realfooding»: eat real food and cut ultra-processed foods.

Blanca García-Orea (@blancanutri)

Digestion, microbiota and rest.

Eve Kalinik

Nutrition and gut health (gut-brain axis).

Scientific references

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