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Boost your mood foods and a nutrition stimulus plan for families

As Americans tighten their belt during the economic downturn, they can also reduce their waistline choosing healthy, nutritious food for their family.

Tough financial times are no fun and too often people turn to "comfort" food to cheer them up.

But that's not the healthiest route.

You can beat the blues with some "good mood" food.

Kristin Brittle, a registered dietitian with the Southeast Dairy Association, offers this advice:

• Complex carbohydrates, such as whole grain breads and cereals, bananas, sweet potatoes and lentils, are high in fiber and increase serotonin levels, which help us feel calmer and less irritable.
• Wild salmon and trout and are excellent sources of omega 3 fats which keep brain signals moving smoothly.
• Foods naturally high in folate, like spinach, oranges and sunflower seeds, can help treat the blues and lower your risk of Alzheimer's.
• Chewing crunchy foods, such as celery, apples, carrots and popcorn, can make us feel happier because it stimulates serotonin production.

When it comes to saving money develop a nutrition stimulus plan:

Step 1: Fill your cart with nutrient-rich foods - The Dietary Guidelines for Americans recommends eating more whole grains, vegetables, fruits and low-fat dairy foods to help provide the vitamins and minerals most Americans are lacking. These foods aren't only good for your waistline - they're good for your wallet, too.

• Look for a rainbow - Choose vibrantly colored fruits and vegetables - the brighter color indicates more vitamins and minerals.
• Go for whole grains - Buy whole grain, fortified breads and cereals that are fiber-rich.
• Dash for Dairy - Low-fat and fat-free milk, cheese and yogurt provide a calcium bailout.
• Lean on protein - Choose lean beef, skinless poultry, fish, eggs, dairy, beans and nuts for affordable protein sources.

Step 2: Plan meals ahead

Prior planning prevents last minute gas guzzling shopping trips.

Step 3: Clip coupons

Using coupons can save up to 15 percent on your grocery bill.

Step 4: Use a shopping list

Sticking to a list can help you avoid impulse purchases. According the Food Marketing Institute, Americans spend $2 for every minute spent in the supermarket. Prior planning and a shopping list can save you time and money.