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Yah, I've discovered this as well. When I eat poorly it definitely affects my mood.

I try to eat a balanced diet with protein, good carbs, good fats, high and low carb vegetables (ie carrots vs. spinach), nuts, beans/legumes, etc. I'm never perfect, but it defintiely is something that I keep in mind, especially when I'm noticing myself becoming more anxious or feeling down.

The most interesting thing I've noticed is how eating greens seems to really improve my mood. It could just be placebo, but when I eat a bowl of fresh spinach or other green leaf vegetables I always seem to feel better.


I don't know about substitutes for red meat. I don't eat it that often.
 
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