The document discusses 8 ways that food can change your mood. It recommends choosing "smart" carbohydrates like whole grains, fruits and vegetables. It also suggests getting more omega-3 fatty acids from fatty fish, flaxseed and walnuts. Eating a balanced breakfast with fiber, protein and whole grains is also recommended to provide energy throughout the day. The document stresses the importance of a balanced diet and getting enough vitamin D and selenium from foods like seafood, nuts, seeds and whole grains. It cautions against overdoing caffeine.