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"[Feeling blue? Anxious? Just a little ... off](/health/2010/05/anxiety-and-depression-symptom-checker)? You might want to take a hard look at [what you've been eating](/fooddiet).  \\n  \\n In *The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body* (Rodale Books), Dr. Drew Ramsey, a clinical psychiatrist and Tyler Graham, a health and fitness editor, say the American way of eating has not only turned us into one of the unhealthiest nations in the world, but also one of the unhappiest.[#image: /photos/57d8dbf046d0cb351c8c6e8f]||||||  \\n  \\nThe authors have a nickname for the modern American diet -- \\\"MAD\\\" -- and they say MAD, with its unhealthy focus on sugars, refined carbs and industrial vegetable fats, is making us fat and depressed.\\n\\n\\n\\nHuman brains depend on certain nutrients for healthy functioning, they say, but these nutrients have been stripped from our food supply by factory farming and modern methods of food processing. The authors say research confirms that people who are most dependent on MAD-style eating habits have increased levels of depression, anxiety, mood swings, hyperactivity and a wide variety of other mental and emotional problems.But it gets worse: Ramsey says MAD \\\"shrinks our brains, and increases the risks of brain disorders like depression and dementia.\\\" Literally? \\\"Yes, literally,\\\" he says, explaining that diabetes and obesity cause key areas of the brain to get smaller over time.\\n\\nSo what's causing this brain shrinkage? Thanks to MAD, Americans are getting too many calories from sugar and refined carbohydrates (i.e., empty calories); eating the wrong kinds of fats, like too many omega 6 fats (found in cheap vegetable and seed oils like soy, corn, cottonseed, safflower and sunflower oil); and too many trans fats, which are not only linked to heart disease but to depression.\\n\\n\\n\\nPlus, he adds, we are also ingesting \\\"a slew of new chemicals like BPA that interrupt neural development, and pesticide residues that very clearly are detectable in people.\\\" Ramsey notes that the main source of exposure to BPA, found in plastic containers and the epoxy resin lining of cans, is your diet.\\n\\n\\n\\nNow that we know what to avoid, what should we be eating that we're not? The authors recommend complex carbohydrates like whole grains, nutrient-rich leafy greens, fish, yogurt and, yes, fat. But not just any old fat -- fat from high quality, farm-raised, pesticide-free sources. \\\"You can do a cheeseburger in a way that's healthy,\\\" says Ramsey. According to the book, grass-fed beef and full-fat dairy are not only fine to eat, but *something* you should be eating.\\n\\nTo make the neurotransmitters that everyone's heard about, like serotonin, dopamine and norepinephrine, Ramsey says you need certain nutrients, like vitamin B12, iron and folate. \\\"Because the brain burns so much energy, releasing free radicals, you need special fat-soluble antioxidants like vitamin E,\\\" he explains, noting the American population is generally deficient in these nutrients, as well as magnesium, a critical element in brain energy.   \\n  \\nAmericans worry too much about calories and obesity, but a calorie isn't simply a calorie, says Ramsey. While portion control is important, 200 calories of salmon, for example, will give you not only complete protein, but omega 3 fatty acids, vitamin B12, iodine, zinc, and iron -- compared to 200 calories of a bagel with non-fat cream cheese, where you're going to get sugar, refined carbs and a little bit of protein.   \\n  \\nThe biggest mistake people make when dieting, Ramsey says, is ... wait for it ... \\\"They forget to eat food!\\\" He says dieters often begin to count calories and start to eat a variety of packaged, processed foods. \\\"Anything with an ingredient list, you should be suspicious of,\\\" he says, adding that, dieting or not, people too often rely on supplements, rather than getting their nutrition from the best source -- whole, unprocessed foods.  \\n  \\nInspired? Here are a few holiday brain-food swaps from Ramsey:  \\n  \\n-Swap conventionally raised ham for locally, naturally raised ham or wild-caught salmon. Conventionally processed ham is injected with sugars, salts and nitrate preservatives; plus, the nutrients from such ham will be different than the fat from a naturally raised pig. Salmon is probably the most economical holiday dinner, he adds, and it's best for your brain.  \\n  \\n-Swap processed or low-fat cheese for a locally raised goat cheese. You'll get more conjugated linoleic acid (helps fight cancer and belly fat) and some omega 3 fats.  \\n  \\n-Swap a box of chocolates for chunks of dark chocolate, which contain more antioxidants and other molecules that promote better blood flow to the brain, paired with dried fruit. Dried fruit is a good way to satisfy your sweet tooth as you also get fiber, minerals and other nutrients, especially in citrus rinds.  \\n  \\n-Serve a vegetable frittata (made with whole eggs!) instead of hot-cross buns. \\\"Eggs are brain food!\\\" says Ramsey, while pastries are the epitome of empty calories -- mainly sugar and refined carbs and not enough brain-essential nutrients.\\n\\nRelated Links:\\n\\n\\n\\n[Lose 2 Pounds in 1 Week!](/jumpstart)\\n\\n\\n\\n[Could You Have Anxiety or Depression?](/health/2010/05/anxiety-and-depression-symptom-checker)\\n\\n\\n\\n[Comfort Food Made Healthy!](/fooddiet/2011/10/best-of-the-worst-pizza-slideshow#slide=1)  \\n  \\n--  \\n  \\nFor daily healthy eating tips follow SELF on [Facebook](http://www.facebook.com/selfmagazine) and [Twitter](http://www.twitter.com/selfmagazine). \\n\\nGet SELF on your [iPad](http://itunes.apple.com/us/app/id421088847) and [Kindle Fire](http://www.amazon.com/gp/product/B0063M1C6U)!"^^<http://www.w3.org/2001/XMLSchema#string>
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