A Nutritional Psychiatrist's 4 Breakfast Ideas For A Better Mood 

What if you could eat your way to a calmer mind? Well, according to Harvard-trained nutritional psychiatrist and professional chef Uma Naidoo, M.D., you sure can! In fact, she wrote an entire book on the topic, aptly named Calm Your Mind With Food.

And on this episode of the mindbodygreen podcast, Naidoo walks through specific anxiety-inducing foods and how to eat for your mental health.

First up, we have chia pudding, which Naidoo declares as one of the easiest to whip up while also being rich in fiber and protein. Chia seeds are also a great plant-based source of omega-3s, which research shows play an important role in supporting our mood balance and resilience1.

Simply mix 2 tablespoons of chia seeds with ½ cup of milk, then let it sit until it transforms into a gel-like consistency. "You can add in hemp milk, or you can add in the nut milk of your choice, topped with some blueberries and some nuts or seeds," she adds.

Next up is a vegetable omelet with pasture-raised eggs—a classic but nutrient-rich staple. "Maybe even add some herbs and spices for an added boost," she says. Eggs are rich in choline, which has been linked to reductions in anxiety2. One study3 even found an inverse relationship between dietary choline and depressive symptoms. 

For the meal preppers out there, consider a frittata (a cross between an omelet and crustless quiche). You'll reap the benefits of choline-rich eggs without needing to heat up the stove every morning.

A tofu scramble is another great option that's brimming with plant-based protein–whether you follow a vegan eating plan or are just looking for a unique alternative to switch up a daily egg breakfast. 

Naidoo pops a block of tofu in the food processor to get small chunks, then pops that in a pan with some onions, peppers, spinach, and plenty of spices. 

Naidoo has her favorite brain-supporting foods, but at the end (or start?) of the day, she recommends incorporating more plants into your morning menu. "If we take a step back and think about a nutritional psychiatry plate, I want people to be plant-forward, irrespective of what your protein choices are," Naidoo says. 

Fruits and vegetables not only add fiber but also tons of polyphenols, which have been shown to help with brain cognition4 and general inflammation5. 

But most importantly, Naidoo says, testing different recipes can help you determine which foods help you relieve stress and prepare your brain for the day ahead.

Naidoo shares four nutritional-psychiatry-approved breakfast options: chia pudding, a vegetable omelet, meal-prepped frittatas, and a tofu scramble.