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Snack Foods That Make Us Feel Good

According to nutritional psychologist Julia Ross in "The Diet Cure," the amino acid L-tryptophan supplies the brain with serotonin, a chemical necessary for mood regulation. Because our bodies are not capable of producing L-tryptophan, we must obtain it from food. Whole foods devoid of refined sugars and containing tryptophan are good choices for snacks to satisfy hunger and make us feel good.

  1. Fruits and Vegetables

    • Raw fruits and raw or semi-cooked vegetables are rich in vitamins, complex carbohydrates and fiber. Because they are low in calories, they make good snacks to curb hunger between meals and keep blood sugar stable. Bananas, apricots and kiwi are fruits that contain a good amount of tryptophan, but many vegetables are excellent sources, such as spinach and other green leafy vegetables, asparagus, broccoli, cauliflower, cabbage, brussel sprouts, raw onions, celery, baked potato, bell peppers and tomatoes. A small salad with a mixture of tryptophan-rich vegetables with olive oil and vinegar makes a perfect snack.

    Nuts and Seeds

    • A handful of trail mix is a quick and tasty snack that is rich in vitamins and beneficial fats. Good sources of tryptophan in nuts and seeds include almonds, walnuts, peanuts, cashews, pumpkin seeds, sunflower seeds and sesame seeds.

    Beans, Legumes and Whole Grains

    • Beans are high in fiber and an excellent source of protein, vitamins and minerals. Beans and legumes rich in tryptophan include cooked soy beans, kidney beans, black beans, lentils, navy beans, pinto beans and split peas. Whole grain breads and brown rice contain a good amount of tryptophan and complement beans in meeting other amino acid needs. A small bowl of bean soup with a whole grain roll is suitable for a mood-enhancing and filling snack.

    Dairy Products

    • Dairy snacks rich in tryptophan include mozzarella cheese, cow's milk and low-fat yogurt. These foods also contain calcium needed for bone strength. Greek yogurt in particular is high in protein, which leaves you feeling full longer.

    Meat and Fish

    • Although not usually in the snack category, meat and fish have the highest concentration of tryptophan. Red meat, chicken breast, turkey, tuna, salmon, halibut and shrimp contain enough tryptophan to meet daily needs. A few thin slices of deli turkey rolled up with some romaine lettuce and tomatoe makes a good low-calorie, but nutritious snack high in protein and tryptophan.

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