Eating for Happiness Meal Plan

This program was created with four key nutrients in mind:

Magnesium

Research shows magnesium plays a role in migraines and depression. Emerging data suggests magnesium can help with chronic pain and anxiety. Many people do not reach their daily recommended intake of magnesium through diet, which is why this meal plan provides over 500 milligrams per day of magnesium from whole foods.

Vitamin B6

Vitamin B6 is effective when combined with magnesium in adults with severe stress. Women who consume more vitamin B6 are less likely to experience anxiety. A low B6 status may also increase panic attacks. Getting enough vitamin B6 through your diet can support the body during stress and reduce anxiety. This plan incorporates vitamin B6 from many foods including chickpeas, nuts, bananas, and tofu.

Iron

Low iron is a known contributor to anxiety and depression. This plan contains good iron sources like tofu, lentils, and chia seeds. These iron sources are paired with foods that have vitamin C to enhance iron absorption.

Fiber

Fiber is an important nutrient to reduce anxiety. It helps to balance blood sugar and feeds gut bacteria to produce short-chain fatty acids which can decrease anxiety. Fiber can be found in this plan from whole grains, legumes, seeds, and cruciferous vegetables.