{"id":22558,"date":"2020-12-22T20:44:26","date_gmt":"2020-12-22T20:44:26","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=22558"},"modified":"2021-05-14T23:12:09","modified_gmt":"2021-05-14T23:12:09","slug":"what-nutritional-psychiatrist-uma-naidoo-eats-in-a-day","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-nutritional-psychiatrist-uma-naidoo-eats-in-a-day\/","title":{"rendered":"What Nutritional Psychiatrist Dr. Uma Naidoo Eats in a Day"},"content":{"rendered":"<em>Nutritional psychiatrist Uma Naidoo, MD, shares what she eats on a typical day to naturally boost mental health.<\/em>\r\n\r\nHave you ever wondered how to eat to improve your mood and mental health? I\u2019m <a href=\"https:\/\/umanaidoomd.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Uma Naidoo, MD<\/a>, a Harvard-trained nutritional psychiatrist, chef, and Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital.\r\n<h2>The Food Diary of Nutritional Psychiatrist Dr. Uma Naidoo<\/h2>\r\nHere&#8217;s my personal food diary for a typical Bostonian day.\r\n<h3>Pre-Breakfast<\/h3>\r\nAfter I wake up and do my morning <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-start-meditating\/\">meditation<\/a>, I usually have a cup of golden milk with fresh ginger before I start my day. It&#8217;s been a tradition I shared with my grandmother since childhood.\r\n\r\nIt helps me ground myself, set my intentions for the day, and start off with the right mindset.\r\n\r\n<img data-dominant-color=\"a98f7b\" data-has-transparency=\"false\" style=\"--dominant-color: #a98f7b;\" decoding=\"async\" class=\"size-full wp-image-22566 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/12\/Chia-Pudding-Breakfast-Dr-Uma-Naidoo-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Chia pudding breakfast with yogurt and blueberries\" width=\"770\" height=\"593\" \/>\r\n<h3>Breakfast<\/h3>\r\nHaving a healthy and nutritious <a href=\"https:\/\/www.humnutrition.com\/blog\/low-fodmap-breakfast-recipes\/\">breakfast<\/a> is very important to me and for mental well-being. In fact, research shows starting your day with a breakfast full of nutrients, <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a>, <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a>, and <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a> is key to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6121474\/\" target=\"_blank\" rel=\"noopener noreferrer\">boost your mood and reduce stress<\/a>.\r\n\r\nMy go-to breakfast is a creamy chia pudding, which I prepare with almond milk the night before to make my morning routine easier. In the morning, I top it with plain coconut yogurt, crushed hazelnuts, and a handful of blueberries.\r\n\r\n<strong>Tip:<\/strong> Blueberries are probably one of my favorite fruits. Research shows that blueberries can potentially <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5014311\/\" target=\"_blank\" rel=\"noopener noreferrer\">increase serotonin levels<\/a> (commonly known as the happiness hormone) in the brain and reduce <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a> caused by <a href=\"https:\/\/www.humnutrition.com\/blog\/why-are-free-radicals-bad\/\" target=\"_blank\" rel=\"noopener noreferrer\">free radicals<\/a>. And who doesn\u2019t want to wake up to a good mood?\r\n\r\nAlso, fermented foods are incredibly beneficial for your gut, thus making them a great food for mental health. I particularly recommend:\r\n<ul>\r\n \t<li>plain coconut or greek yogurt with live active cultures<\/li>\r\n \t<li>kimchi<\/li>\r\n \t<li>tempeh<\/li>\r\n<\/ul>\r\n<h3>Supplements<\/h3>\r\nYou&#8217;ve probably heard about heavy winters in Boston and NYC. The cold, gray, and mostly snowy months make it difficult to get the necessary RDA of <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-d-deficiency-what-you-should-know\/\">vitamin D<\/a> your body and brain need.\r\n\r\nI try to get all of my nutrients from whole foods and a varied, rich diet. However, there are some times when we all need some extra help\u2014with wintertime among them.\r\n\r\nI often take HUM\u2019s vegan vitamin D supplement, <a href=\"https:\/\/www.humnutrition.com\/product\/8\/here-comes-the-sun\" target=\"_blank\" rel=\"noopener noreferrer\">Here Comes the Sun<\/a>. Its clean formula gives me a great mood and <a href=\"https:\/\/www.humnutrition.com\/blog\/how-the-immune-system-works\/\">immune system<\/a> boost when my body needs it most.\r\n\r\n<img data-dominant-color=\"847760\" data-has-transparency=\"false\" style=\"--dominant-color: #847760;\" decoding=\"async\" class=\"size-full wp-image-22567 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/12\/Mixed-Salad-Eat-the-Rainbow-Uma-Naidoo-Food-Diary-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Mixed salad with fiber and plant protein\" width=\"770\" height=\"522\" \/>\r\n<h3>Lunch<\/h3>\r\nIn the morning, I\u2019m usually doing clinical work, on a radio interview, or recording a podcast. Every day looks completely different, but my lunch is often the same.\r\n\r\nOn the weekend, I save some time for a few hours of food prep, which I firmly believe helps to plan out healthier options during the week.\r\n\r\nI cut fresh veggies and chop a variety of greens. I usually try to have a big colorful salad with as many fresh vegetables (and some leftover roasted vegetables) added. It\u2019s a party of color on my plate and fulfills one of my pillars in nutritional psychiatry: <a href=\"https:\/\/www.humnutrition.com\/blog\/eat-the-rainbow\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eat the rainbow<\/a>.\r\n\r\nMy typical salad will consist of:\r\n<ul>\r\n \t<li>a mix of <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-and-types-of-leafy-greens\/\">leafy greens<\/a> (spinach, romaine, and arugula are my favorites)<\/li>\r\n \t<li>sliced radish<\/li>\r\n \t<li>cucumbers<\/li>\r\n \t<li>cherry tomatoes<\/li>\r\n \t<li>red cabbage<\/li>\r\n \t<li>red onion<\/li>\r\n \t<li>fresh cilantro<\/li>\r\n \t<li>cooked chickpeas, quinoa, or tempeh (for protein)<\/li>\r\n \t<li>pumpkin seeds<\/li>\r\n<\/ul>\r\nThis mixed salad is a great option to make sure I\u2019m getting all the nutrients my body needs while being an easy to-go lunch for when I work at the hospital. Plus, it provides a true fiber feast for brain health.\r\n\r\n<strong>Tip:<\/strong> As far as stress goes, fiber is your friend! Dietary fiber <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29985786\/\" target=\"_blank\" rel=\"noopener noreferrer\">promotes the growth of \u201cgood\u201d gut bacteria<\/a>. As I say, a happy gut means a happy mood.\r\n\r\nThe best sources of fiber include:\r\n<ul>\r\n \t<li>whole fruits + vegetables<\/li>\r\n \t<li>beans<\/li>\r\n \t<li>nuts<\/li>\r\n \t<li>seeds<\/li>\r\n \t<li>lentils<\/li>\r\n \t<li>healthy whole grains<\/li>\r\n<\/ul>\r\n<h3>Afternoon Snack<\/h3>\r\nYou know how your energy plummets around 4 p.m.? Well, I feel the same way.\r\n\r\nInstead of reaching for a <a href=\"https:\/\/www.humnutrition.com\/blog\/no-sugar-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">quick sugar hit<\/a> from a pastry or donut, my favorite snack is a handful of roasted nuts,\u00a0which I prepare in a batch beforehand.\r\n\r\nI roast them with some avocado oil and use spices like:\r\n<ul>\r\n \t<li>turmeric (with a pinch of pepper)<\/li>\r\n \t<li>paprika<\/li>\r\n \t<li>powdered garlic<\/li>\r\n \t<li>Himalayan salt<\/li>\r\n<\/ul>\r\nThis healthy snack is full of fiber, healthy omega-3s, and magnesium.\r\n\r\n<strong>Tip:<\/strong> Magnesium can ease stress responses by <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16955721\/\" target=\"_blank\" rel=\"noopener noreferrer\">changing levels of harmful stress chemicals<\/a> in the brain.\r\n\r\nYou can get your magnesium fix in:\r\n<ul>\r\n \t<li>chickpeas<\/li>\r\n \t<li>dark chocolate<\/li>\r\n \t<li>pumpkin seeds<\/li>\r\n \t<li>almonds<\/li>\r\n \t<li>avocado<\/li>\r\n<\/ul>\r\n<img data-dominant-color=\"7d663d\" data-has-transparency=\"false\" style=\"--dominant-color: #7d663d;\" decoding=\"async\" class=\"aligncenter wp-image-22568 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/12\/Cauliflower-Tikka-Masala-Nutritional-Psychiatrist-Food-Diary-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Cauliflower Tikka Masala cooked by nutritional psychiatrist Uma Naidoo, MD\" width=\"770\" height=\"568\" \/>\r\n<h3>Dinner<\/h3>\r\nSome people like to break the work day with Scotch, but cooking is my go-to! Cooking has always been one of my greatest pleasures, and an easy way for me to get creative and disconnect from daily work stress.\r\n\r\nFor a typical weekday dinner, I&#8217;ll make vegetable curry or cauliflower tikka masala with brown rice, saut\u00e9ed broccoli, spinach, and\/or Brussels sprouts. I also love a fusion of Tuscan bean stew with spinach, extra veggies, and spices like turmeric with black pepper.\r\n\r\nAfter a long day at work, I like having something warm at night that&#8217;s full of healing spices and nutrients that help fight inflammation and set me in the right mood to de-stress and finish the day.\r\n\r\nAfter all, we now know inflammation is the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6529779\/\" target=\"_blank\" rel=\"noopener noreferrer\">number-one cause<\/a> of major mental health conditions. As I always say, gut inflammation is brain inflammation.\r\n\r\n<strong>Tip:<\/strong> <a href=\"https:\/\/www.humnutrition.com\/blog\/turmeric\/\" target=\"_blank\" rel=\"noopener noreferrer\">Turmeric<\/a> is my go-to anti-stress food. Curcumin, its active ingredient, improves mood, decreases stress, and changes the corresponding brain chemistry by <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31423805\/\" target=\"_blank\" rel=\"noopener noreferrer\">protecting the hippocampus<\/a> since stress can deactivate it.\r\n\r\nI add turmeric to smoothies, salads, soups, and even tea\u2014always adding a pinch of black pepper to make it more bioavailable.\r\n<h3>Dessert<\/h3>\r\nI loved pastries and baking with my family when I was a child. But now, after learning about the impact sugar has on brain and mental health, I try to limit my intake.\r\n\r\nOne of my latest favorite brain food desserts is a creamy <a href=\"https:\/\/www.humnutrition.com\/blog\/avocado-chocolate-mousse-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">dark chocolate avocado mousse<\/a>. My recipe has only has four ingredients and is super easy to prepare!\r\n\r\nIf I have an extra stressful day, I also like to have a chamomile tea right before going to bed.\r\n<h2>The Bottom Line<\/h2>\r\nEvery day, I try to make sure my diet has as many different colors as possible to maximize the range of nutrients I\u2019m ingesting. They&#8217;re all beneficial in a cumulative way for my brain and overall health.\r\n\r\nI also make sure I take some time off when I\u2019m eating. I find that <a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-mindful-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">mindful eating<\/a> and being present with my body during meals improves flavor and levels of satisfaction in the brain.\r\n\r\n<em>You can find all the foods to improve your mood, energy, <a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a>, and other mental health conditions plus brain-food recipes in Dr. Uma Naidoo&#8217;s book, <\/em><a href=\"https:\/\/book.umanaidoomd.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">This Is Your Brain on Food<\/a><em>. She also shares the latest science in the field of nutritional psychiatry on <a href=\"https:\/\/www.instagram.com\/drumanaidoo\/\" target=\"_blank\" rel=\"noopener noreferrer\">her Instagram account<\/a>.<\/em>\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/65\/ashwagandha-calm-gummies\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/860eff00-7edc-11f0-a0ef-c10dbf4f15a4.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Ashwagandha Calm Gummies\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.6\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t539 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Ashwagandha Calm Gummies<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports stress relief for a calm, clear mind (formerly Calm Sweet Calm)\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$26<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nutritional psychiatrist Uma Naidoo, MD, shares what she eats on a typical day to naturally boost mental health. Have you ever wondered how to eat to improve your mood and mental health? I\u2019m Uma Naidoo, MD, a Harvard-trained nutritional psychiatrist, chef, and Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital. The Food Diary [&hellip;]<\/p>\n","protected":false},"author":85,"featured_media":22586,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[252,1159,878,734,697,8887],"coauthors":[22809],"class_list":["post-22558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-clean-eating","tag-experts","tag-fiber","tag-food-diary","tag-inflammation","tag-partners"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Nutritional Psychiatrist Dr. Uma Naidoo Eats in a Day | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Nutritional psychiatrist Uma Naidoo, MD, shares her food diary to keep her brain, body, and mental health 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