Foods That Can Help Lift The Winter Blues

Factor Meals

The link between food and mood is well-established.

Nutrition plays a significant role in mental health and well-being, but it can be hard to know where to start when it comes to eating healthy.

Focusing on a varied diet that’s rich in whole, minimally-processed foods and that emphasizes plants, lean proteins, and healthy fats is the best way to maximize your intake of mood-boosting nutrients.

Factor is Canada’s new ready-to-heat meal delivery service that makes clean eating easy and delicious.

Factor meals are designed by dieticians, who work hand-in-hand with expert chefs, to ensure every meal is packed with premium ingredients that support optimal health.

Folate, for example, is a naturally occurring B vitamin that plays a crucial role in the body by supporting the production of feel-good chemicals like serotonin, dopamine, and norepinephrine.

“A great source of folate-rich foods include dark greens like spinach, brussels sprouts, broccoli, and zucchini,” said Factor’s Culinary Lead Erica Podlowski. “Legumes, nuts, and fortified grains are also high folate ingredients that we include in many Factor meals.”

Fibre is another mood booster. Foods rich in fibre include fruits, vegetables, legumes, whole grains, nuts, and seeds.

“In the frigid winter months, I make sure to eat foods rich in antioxidants like blueberries, apricots, cranberries, bell peppers, tomatoes, and beans,” said Podlowski. “Consider adding olive oil, nuts, and spices like turmeric and ginger to increase your intake of antioxidants.”

Factor Meals

Chef Erica’s Tips:

  • If you’re feeling stuck, you’re not alone! Start with just one thing, whether that’s swapping milk chocolate for dark chocolate, adding berries and nuts to your yogurt, or sneaking in some extra veggies on your pizza.
  • Take it easy by making small tweaks that feel good and remember to be kind to yourself along the way.
  • Picky kids? Smoothies are a great way to sneak in the greens!


Chef Erica’s Kid-Approved Smoothie Recipe:

  • High protein yogurt
  • Orange juice
  • Spinach
  • Blueberries (masks the colour of the spinach)
  • Banana
  • Hemp hearts (high in protein and add creaminess)
  • Milk or non-dairy alternative


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