1. Eat more fruits and vegetables
Everyone knows that we should eat healthy but we don't really do it. We are all individuals, we have different needs but the basics are the same. We should eat more fruits and vegetables to improve our mood. If we eat junk food it can increase the mood only for a short period and afterwards it is even worse. Sugar is linked to depression! So try to eat veggies and fruits 6-9 times a day! It can be a banana in the morning, some tomatoes in your lunch, salad etc.
2. Eat more fiber
Not only can fiber keep you full, it can also help you lose weight as well as lower your risk for cancer. An easy way to fit more fiber into your diet is to swap out white bread for whole grains. When reading the ingredient list on, say, bread, "make sure the first ingredient reads 'whole' grain," says Blatner. "Whole grains have 3 parts — bran, germ, endosperm — which work together to prevent disease and may also help keep you at a healthy weight."
3. Eat by the clock
Rather than having three large meals a day and feeling hungry in between, Blatner suggests eating smaller portions every five hours to stop hunger and stabilize sugar levels, not to mention ingest less. "People who eat on schedule tend to eat about 80 calories less per day than those people who eat at random times and skip meals," she says.
4. Eat more healthy fats
Fat is vital for brain function.The raw material your brain needs to function is fat. That's because fat is what your brain is primarily made up of! In fact we are always afraid of our cholesterol levels but our bodies make vitamin D from cholesterol and vitamin D is a crucial player in preserving brain function.
5. Slow down on the sodium
Americans eat more than double the daily amount of sodium recommended by the American Heart Association. Too much sodium increases the risk of heart disease, stroke and other health problems, but this excess isn’t just from salting at the table. We get most of our sodium — 77 percent — from processed foods. If you choose these foods, compare the labels and look for lower-sodium versions.
6. Cook at home
Cooking at home is not only a great way to make sure the ingredients are healthy, but portions are correct. Try using a smaller salad-size plate instead of a big dinner plate, as well.
7. Setting yourself up for success
Switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect, you don’t have to completely eliminate foods you enjoy, and you don’t have to change everything all at once—that usually only leads to cheating or giving up on your new eating plan.