A new white paper from nutrition and food tracking app MyFitnessPal shows a link between dietary habits and mood.

The nine-page document, written with Jenny L. Taitz, Psy.D., discusses food tracking as one potential tool to understand the relationship between mood and food choices, as well as how the information gleaned from tracking food can be strategically leveraged to help make thoughtful food and nutrition choices.

“In analyzing the results of nutritional research tied to mood, it’s clear that our mood drives our eating, and our eating drives our mood,” Taitz said in a news release.

“Many people turn to highly palatable foods for a quick fix, only to face long-term repercussions on their emotional well-being,” Taitz added. “Tracking food was identified as a strategy to help support emotional well-being, so using a food and nutrition tracking tool like MyFitnessPal may help empower a shift from mindless eating to mindful choices that support our health goals.”

As demonstrated in the white paper, the diet of the average person in the U.S. may not support holistic wellness goals. The average American consumes nearly double the American Heart Association’s recommended daily limit of added sugar, which correlates to a higher prevalence of depression, the release said.

Essential nutrients like B12, folate and zinc play important roles in maintaining emotional balance, while deficiencies in these areas may lead to increased irritability and depression, according to the white paper. Research indicates that following a Mediterranean diet — rich in fruits, vegetables and healthy fats — may lower the risk of depression.

“With only about 10% of U.S. adults meeting recommended fruit and vegetable intake, this research underscores the need to prioritize nutrition to support wellbeing,” the white paper said.

The white paper discusses several strategies for nourishing one’s health more holistically:

• Create a mental shift around food choices — View food choices as opportunities for long-term well-being rather than immediate comfort.
• Plan ahead — Consider your schedule and take steps, like grocery shopping and meal prepping ahead of time, to set yourself up for success during busy periods.
• Sit with your urges — Acknowledge temptations without acting on them, allowing their intensity to fade before reaching for comfort foods.
• Think flexibly — Challenge all-or-nothing thinking to support sustainable food choices.
• Practice self-compassion — Normalize emotions and encourage persistence through activities such as meditation and positive self-talk.
• Learn from setbacks — Learn from missteps instead of giving up, identifying triggers and solutions for future challenges.