11 Simple Ways to Boost Emotional Well-being with Whole Foods
Whole Foods
Emotional Well-being with Whole Foods
Now that I have shared life lessons from growing and harvesting from our therapeutic garden to promote emotional wellness, it is time to use what has been harvested. Some of the produce I wish to share with those in my community. Other items I may even look into preserving. But it also encourages me to incorporate what I’ve grown into my daily meals, and quickly.
If you’ve ever grown your own food—especially without preservatives—you know how quickly it can spoil. That’s part of what nudges me to make the most of it while it’s fresh.
While I’ll be using many of these ingredients in my favorite recipes from the Mood Boosting Foods eCookbook, I also lean into quick, simple, and practical ways to work more whole foods into my daily routine.
So I thought I’d share a few with you.
If you’re looking to support your emotional wellness and overall health, these ideas are an easy and intentional place to start.
11 Easy Ways to Add Whole Foods to Your Meals & Boost Mental Health :
1. Rice Cauliflower: Mix riced cauliflower with regular rice or grain-based dishes. This adds extra fiber and vitamins. Plus, It’s a great way to increase vegetable intake without altering the texture of your meals.
2. Quinoa: Substitute part of the ground meat in your meatloaf with cooked quinoa or substitute breadcrumbs in meatloaf with quinoa. This adds protein, fiber, and essential nutrients, while also making the meatloaf lighter and more filling. The bonus with quinoa is that it adopts the flavor of the dish it is in.
Try: Coconut Shrimp with Quinoa or Quinoa Oatmeal- both available on this blog.
Many clients ask how to bring these ideas into their meals… that’s why I created the Mood Boosting Foods eCookbook, filled with practical recipes full of simple, nourishing recipes that support emotional wellness.
3. Mixed Vegetables: Add a variety of chopped vegetables like spinach, bell peppers, onions, and tomatoes to your scrambled eggs. This boosts the nutrient content and adds flavor, making your breakfast more satisfying and nourishing.
Pro tip: A savory breakfast (versus sweet) can stabilize mood and blood sugar.
Depending on your health needs, it may be more beneficial to have a savory breakfast rather than a sweet breakfast. Savory breakfasts can provide essential nutrients and sustained energy, particularly when they include ingredients like eggs, vegetables, and whole grains. These foods often contain higher levels of protein and healthy fats, which can aid in satiety and help regulate blood sugar levels throughout the morning. Ultimately, the best choice depends on individual needs, lifestyle, and personal preferences.
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4. Fruit and Greens: Blend a mix of fruits, such as berries, bananas, and apples, with some leafy greens and a protein source like Greek yogurt, protein powder or a plant-based milk. This combination provides vitamins, antioxidants, and protein, supporting both physical and emotional health. Revamping salads into spring rolls is a great way to maintain variety in your meals while still utilizing fresh vegetables. The process involves selecting your favorite ingredients and rolling them in rice paper instead of the traditional leafy base.
5. Sweet Potato: Add diced sweet potatoes to soups and stews. Sweet potatoes offer a sweet flavor and are rich in vitamins A and C, which support immune function and mood stability.
6. Leafy Greens: Swap out lettuce for dark leafy greens like arugula, kale, or spinach in sandwiches and wraps. These greens are packed with nutrients and add a crunchy texture and a flavor boost to your meals. Leafy greens are known to help boost mood and aid in digestion, making them an excellent addition to a balanced diet. Their rich nutrient content not only supports emotional well-being but also promotes a healthy digestive system.
7. Chia Seeds: Stir chia seeds into your yogurt or overnight oats. Make chia pudding for a great breakfast. Or add chia seeds to lemon water. Chia seeds are high in omega-3 fatty acids, fiber, and protein, which can help with satiety and overall brain health. Chia seeds have even been shown to help improve attention.
8. Avocado: Incorporating avocado slices or cubes into various dishes can enhance nutritional value while adding a creamy texture. For salads, they serve as a rich source of healthy fats, making them a satisfying choice. Additionally, the creaminess of avocados allows them to function as an alternative to mayonnaise in recipes like chicken salad, providing both flavor and a healthier profile. They can also be blended into smoothies as a substitute for milk, maintaining a creamy consistency while boosting nutritional content.
Beyond their culinary uses, avocados are packed with essential fatty acids, which helps to supports brain function and emotional well-being. For a quick and delicious snack, simply add avocado to toast; this adds heartiness and flavor while incorporating beneficial nutrients into your body.
9. Vegetable Noodles: Use spiralized vegetables like zucchini or sweet potato as a substitute or addition to traditional pasta. This reduces refined carbohydrates and adds extra vitamins and fiber to your meals.
10. Nuts in Baking: Add chopped nuts to your baking recipes, such as muffins or bread. Nuts provide healthy fats, protein, and minerals that support heart health and overall mood.
11. Fermented Foods: Foods like pickles, yogurt, kimchi, sauerkraut, milk kefir and water kefir are rich in probiotics, which support gut health. A healthy gut is closely linked to emotional well-being and can positively impact mood and energy levels.
Want these food & mood tips in a quick, printable format?
Download the Mood-Boosting Whole Foods Cheat Sheet — your free guide to 11 easy ways to nourish emotional wellness with simple, everyday meals.
👉 [Click here to get the cheat sheet]
Why It Matters
Incorporating more whole, nutrient-dense foods into your meals helps support emotional balance, focus, and physical health. Over time, you might notice more energy during the day, better sleep at night, and improved emotional resilience—all without restrictive diets or harsh routines.
Summary
By incorporating these whole foods into your daily meals, you'll enhance your nutrient intake, support emotional well-being, and maintain overall health. You may notice these changes occurring gradually over time, such as an increase in your overall energy levels throughout the day, or perhaps an improvement in the depth and quality of your sleep at night.
If you would like to explore a variety of delicious recipes designed to help get you started on your wellness journey, I invite you to visit my product shop where you can find the Mood Boosting Foods ECookbook, which offers a collection of nutritious and flavorful dishes. If you’re still wondering how processed foods impact your emotional wellness, be sure to check out this post on 4 Reasons to Eat Less Processed Foods.
Or, if you're seeking personalized support, I offer therapy services that integrate nutrition and mental health to help you feel balanced, focused, and empowered in your everyday life.
These are just a few small shifts that can make a big impact.
If you’d like a quick reference to keep nearby, I created a free Mood-Boosting Whole Foods Cheat Sheet you can download and print.
👉 [Get the cheat sheet now]
Ready to Start?
If this inspired you, I invite you to explore the Mood Boosting Foods eCookbook—a curated guide packed with simple, delicious recipes made to nourish your mind, body, and business.
Or, if you’re looking for deeper support, I offer virtual and in-person therapy services for women leaders and entrepreneurs—with an approach that integrates mental health, nutrition, and holistic wellness.
Let’s explore what sustainable, soul-centered support can look like for you. Link to therapy services
Let’s Talk
How do you incorporate whole foods into your daily meals to boost emotional and overall well-being? Share your favorite tips and ideas in the comments below. I’d love to hear what is working for you!
Written By: Reynelda Jones, LMSW-C, ADS, CIMHP
Lead Therapist at A Solution B, LLC
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