EAT THE RIGHT FOODS FOR A BETTER MOOD.

Byline: Phil Davis Staff Writer

Eat, think, be merry.

Life can be that easy. Feed a brain with the right mix of carbohydrates, fats and protiens - say, a bowl of oatmeal and egg-white omelette with veggies - and your mind will be razor sharp and awash in a sea of happy hormones.

Go for the quick fix - a doughnut or a bowl of Frosted Flakes - and spend the day on an emotional roller coaster guaranteed to leave you tired and ticked off.

You'd need a medical degree to comprehend the complex interactions of digestion, hormones and blood chemistry. All you really need to know is this: Bad foods equal bad moods.

``Food has a tremendous impact on our moods,'' explained Dr. Michael Hirt, a Tarzana physician who specializes in nutrition. ``When people feel angry or depressed, what do they reach for? Sweets. The sugar increases serotonin levels in the brain, and serotonin is the feel-good hormone. It's the same hormone increased by drugs like Prozac.

``What tends to happen, though, is that people ride that sugar high, and then they have that carbo crash about 90 minutes later,'' Hirt continued. ``Their blood sugar is in the toilet. They become angry, moody. Then they eat something sweet to satisfy themselves and bounce from one high to another throughout the day.''

The key to stepping off this mood roller coaster is maintaining a balance of carbohydrates, proteins and fats. Carbs feed the brain, proteins slow down the rate at which the carbs are consumed (stabilizing the blood-sugar level), and fats boost feel-good hormones and also lend a hand in regulating blood chemistry.

There's no sense in denying these impulses. It's all part of the human survival instinct, said Elizabeth Somer, a Salem, Ore., dietitian and author of ``Food & Mood: The Complete Guide to Eating Well and Feeling Your Best'' (Owl Books; $17.50). Primitive man needed those urges to drive him to hunt luxuries such as protein and fat. Modern man gets into trouble because, while those urges remain, there's a burger joint or a doughnut shop every few blocks.

``Turns out the taste of sugar on your tongue releases endorphins, which give you a pleasurable feeling,'' Somer said. ``No wonder people grab a cookie or a candy bar. Unfortunately, we're going to all the wrong foods for the right reasons.''

End of lecture.

Clearly, one of the few things more annoying than a carbo crash is a bunch of health professionals (or medical writers, for that matter) delivering yet another lecture about the importance of diet and exercise. But, seriously, if everyone worked on their daily diets, everything - lectures included - would be a lot less annoying:

--Think brown. Not all carbohydrates are equal. White bread, white rice, white potatoes and white pasta are fast burners. Whole grains, brown rice, yams and whole-wheat pasta are slow burners and, therefore, better brain food.

--Stablize crashing blood sugar levels. For example, when you've had only a doughnut and cup of coffee for breakfast, counter with gentle influences such a turkey on whole wheat bread.

--Put wheat germ in cookies, cakes and muffins. It's good brain food, and no one will even know it's there.

--Mix and match. Lean meats, chicken, fish and soy protein combined with healthy fats such as fish oil, olive oil and flaxseed oil will help sustain energy and mental clarity.

--Listen to your body. Don't deny cravings. It's OK to have a little chocolate (in fact, research has shown that nothing else can satisfy a chocolate craving) - just be sure to mix it with less-fattening foods. Somer said air-popped popcorn provides the same basic mood-building blocks as candy, with a lot less fat and sugar. Dried fruits also work.

--Get a coffee kick. Despite its bad reputation, caffeine is a powerful stimulant that is proven to improve mental clarity and agility, which makes it a good additive a few hours before an important test or meeting. Warning: More than three cups will lead to the jitters.

--Don't skip meals. Eat a variety of food every four or five hours. Keep snacks - power bars, trail mix or dried fruits - handy to fill in when time doesn't permit a real meal.

``Don't forget to put fuel into yourself, just like you wouldn't forget to put gas in the car,' Hirt said. ``An easy way to do that is to have a serving of oatmeal and an egg-white omelette with some chopped spinach in it. That's really the breakfast of champions. Frosted Flakes are really going to leave you groping for something.''

CAPTION(S):

5 photos

Photo: (1 -- color -- cover illustration) How food affects your mood and what you should eat to get through the day

(2) Stack of donuts (no cutline)

John McCoy/Staff Photographer

(3) Foods such as fish have healthier fats than beef and chicken, and it's also a good idea to add vegetables to your dietary mix.

(4) Pasta is rich in carbohydrates, which feed the brain. Whole-wheat varieties are even better because they burn more slowly.

(5) Sugary desserts may provide a quick sugar boost, but the effect won't last long - and the craving will return.