FOX 5 Special: Mood Foods

ATLANTA (MyFOX ATLANTA) - Research shows just one fatty meal can put stress on a person's body. If you're tired of see-sawing between feeling sluggish and cranky, you may want to rethink what's on your dinner plate.

Many people don't always realize it, but what they eat directly impacts how they feel and how they function.

One expert believes that if you can find the right foods, you may be able to eat your way to happiness.

For Chaunda Walls, a size 3X t-shirt is the only reminder she needs of just how much food once controlled her life.

"It was just kind of like this cocktail, I was doing everything the wrong way. I wasn't cooking healthy, I wasn't thinking about the calories, I was so depressed, I just wanted to eat and get it done," Walls recalled.

The Lawrenceville mother of three said that with each child, her weight climbed. "It was the stress of the new baby, taking care of her, being a stay-home mom. It just compounded with each baby," Walls said.

Within a couple of years, the 5'2" Lawrenceville mom went from 140 pounds to 227 pounds.

"I think gaining weight like that and becoming depressed, it kind of changes who you really are," Walls said.

Walls said that suddenly, she needed a nap just to get through the day and she was surviving on sweets, sodas because they were fast and easy.

"I would be, 'Oh, I feel so terrible about what I just ate. I'm never going to change, I might as well do it again today,'" Walls said.

Walls said that back then, she didn't make the connection between bad food and her mood.

For those who are prone to mood swings or running out of steam, but if you're prone to mood swings or running out of steam, Dietitian Page Love said it all starts in the grocery store.

According to Love, the biggest energy-busters are high-fat, hard-to-digest foods like pizza and burgers. Those foods are laden with chemicals that leave you sleepy and sluggish.

Sugary foods like sodas, juice and candy can send blood sugar skyrocketing only to fall minutes later.

"So that short-term energy window may only be a half hour before you crash. Someone who is sugar-sensitive, it could be even quicker and a more severe crash that makes them maybe not even functional during the day," Love said.

Processed foods like sugary cereals, white bread and bakery products all break down quickly in the body.

"Then you feel irritable, tired, you might even feel a little down in your mood," Love said.

Dietitian Elizabeth Somer has released a new book called, "Eat Your Way to Happiness."

Improving what you eat isn't just about getting rid of the unhealthy stuff that could be weighing you down and zapping your energy, but what foods to add to your diet to make yourself feel a whole lot better.

Somer says a good rule of thumb is that 75 percent of what we eat should be the real thing.

That means food that's fresh, unprocessed, as close to its original state as possible. If the label has more than five ingredients, skip it. The deeper the natural color, the more energy-producing nutrients.

So, instead of a handful of green grapes, go for blackberries. Instead of iceberg lettuce, go with dark green kale. Skip the steak, and go for salmon, which are rich in omega-3 fatty acids that protect against depression.

If you crave something crunchy, bypass the high-fat potato chips, and grab some brain-boosting almonds.

Other top mood foods are whole wheat pasta, soy products, yogurt, dark orange fruits, or dark green vegetables. Even dark chocolate, is good for you, in moderation.

To keep your energy level stable, eat every three to four hours and never miss breakfast.

"It's just key to keeping your blood sugar up, you energy up and as a result your mood elevated," Love said.

You can triple that feel good feeling by combining foods like high fiber crackers with high protein cheese and a piece of fruit.

After making changes, Walls said food no longer has a hold on her.

"I think now where I am in my life, I am probably the happiest I've ever truly been, at this age," Walls said.

Walls has dropped just over 100 pounds and that tired-all-the-time feeling is gone.

"I am not the same person I was when I was overweight and emotionally I'm different, I can see that I have a future and I kind of feel like God has given me a second chance," Walls said.

Walls has not only turned around her eating, and lost the weight, she's become a certified fitness trainer. People hire her to come in and make over their kitchen pantries.

Walls gets rid of the junk food and packs the kitchen with power foods. The key is maintaining your energy so, that means lots of smaller meals, no skipping meals and plenty of water.