When most people think about mental health, they think about therapy, medication, stress management, or perhaps childhood experiences. Rarely do they think about what’s on their plate.

But according to Dr. Andrea Cook, a UCSC professor, licensed clinical psychologist, and certified health coach, that may be changing.

Cook is part of a growing movement of researchers and clinicians exploring nutritional psychology, an emerging field that examines the two-way relationship between what we eat and how we feel. The science is still young, but the evidence is becoming increasingly difficult to ignore.

“We now have enough research to show that what you eat directly impacts mental health,” Cook says. “For years, the message was to eat healthy so you don’t develop heart disease or diabetes later in life. But now we’re seeing that nutrition can affect how you feel today.”

That distinction is particularly relevant for younger generations experiencing unprecedented rates of anxiety, depression, and stress.

“If you’re struggling emotionally, changing your nutrition may help you find relief now—not just decades from now,” she says.

A Missing Piece in Psychology

Cook’s interest in nutritional psychology grew out of her work as a health psychologist and her training in functional medicine health coaching. As she worked with clients managing chronic health conditions, she began noticing something that traditional psychology training rarely addressed.

“I was seeing dramatic effects from lifestyle changes,” she says. “It became clear that this was something missing from our clinical training and even from our basic understanding of psychology.”

Rather than viewing mental health solely through the lens of thoughts, emotions, and life experiences, nutritional psychology adds another dimension: the role of biology.

The field examines how food influences mood, cognition, energy levels, stress resilience, and emotional well-being. At the same time, it explores the reverse relationship, how emotions, stress, trauma, and mental health influence eating behavior. In other words, food affects mental health, and mental health affects food choices.

More Than Willpower

One of the most compelling aspects of nutritional psychology is its challenge to the idea that healthy eating is simply a matter of willpower. Most of us know what we should eat. The challenge is understanding why we don’t.

“It’s one thing to say, ‘I know I shouldn’t eat sugar,'” says Cook. “It’s another thing to understand why you keep reaching for it.”

That conversation can include everything from stress eating and family influences to the controversial topic of food addiction. While researchers continue to debate the term, Cook notes that certain highly processed foods are specifically engineered to stimulate reward pathways in the brain.

“We’re not saying all foods are addictive,” she says. “But some foods have been designed to activate the brain in ways that are similar to substances of abuse.”

Understanding those biological and psychological influences can help reduce shame and self-criticism around eating behaviors while opening the door to more effective solutions.

When Food Gets in the Way

Cook believes nutritional psychology can complement traditional psychotherapy rather than replace it. When clients come seeking help for anxiety, depression, or relationship challenges, she often begins with education.

“You may not know this,” she tells them, “but we’re finding that foods can directly affect how much energy you have, how much you worry, how fatigued you feel, and even how clearly you think.”

That doesn’t mean childhood experiences or emotional patterns stop mattering. Rather, nutrition can influence a person’s ability to address those deeper issues.

“Sometimes food is getting in the way of making changes,” she says. “It can affect whether you have the energy to take a walk, have a difficult conversation, or engage fully in therapy.”

Building physical resilience, she says, often helps build emotional resilience as well.

A Personal Discovery

Cook’s passion for the subject is also personal. Like many people who came of age during the low-fat era, she spent years trying to follow conventional dietary advice.

“I was disciplined and hardworking, but I was hungry all the time,” she recalls.

Everything changed after meeting with a nutritionist who encouraged her to eat more protein and healthy fats and to pay attention to her body’s hunger signals. The results were dramatic.

“I remember thinking, ‘I’m a different person,'” she says. “I felt calmer. I wasn’t hungry all the time. I didn’t know I could feel like this.”

That experience reinforced her belief that nutrition can profoundly influence mood, energy, and emotional stability.

Beyond Nutrients

One of the most refreshing aspects of Cook’s approach is her rejection of rigid food rules. She often draws on principles from intuitive eating, which encourages people to reconnect with their body’s signals and develop a healthier relationship with food.

Instead of labeling foods as “good” or “bad,” she encourages what she calls nonjudgmental curiosity.

“This isn’t about getting it right,” she says. “It’s about continuing to explore what works for your body.”

That perspective also includes acknowledging the social and emotional dimensions of eating. Sharing meals, cooking with others, enjoying favorite foods in moderation, and finding pleasure in eating all contribute to well-being.

“It’s important to understand the difference between food that nourishes your body and food that comforts your emotions,” Cook says. “Both have a place. The key is awareness.”

Teaching the Next Generation

Cook’s popular UCSC course on nutritional psychology regularly attracts around 180 students each quarter. She even wrote the textbook herself after discovering a lack of educational resources in the field. The response from students has been overwhelming.

“They often tell me it’s one of the most meaningful and life-changing classes they’ve taken,” she says.

Perhaps most surprising, every class session includes a five-minute meditation. For Cook, that practice reinforces a central lesson of nutritional psychology: mental health is about far more than food alone.

“This is a lifestyle,” she says. “It’s not just eating the right foods. It’s also learning how to calm your nervous system in an era of chronic stress.”

In many ways, that may be the field’s greatest contribution. Nutritional psychology reminds us that mental health isn’t just in our heads. It’s also in our kitchens, our grocery carts, our dinner tables, and the daily habits that shape how we feel.

And for a generation searching for practical ways to improve well-being, that may be welcome news indeed.

READ NEXT: Looking for simple ways to put nutritional psychology into practice? Explore local superfoods available at Santa Cruz County farmers’ markets, then read why America’s protein obsession may be missing the bigger picture: fiber, balance and eating for long-term health.

Walk through any health food store and you’ll find shelves lined with expensive powders, supplements and exotic ingredients promising everything from better brain health to a longer life.

But before you drop $40 on another energy-boosting, gut health or super immunity supplement, you may want to walk the aisles at one of our bountiful local farmers’ markets.

We live in a grower’s paradise, rich with the foods researchers consistently associate with longevity, lower inflammation, heart health and a thriving microbiome growing right here in Santa Cruz County. Better yet, they’re often fresher, tastier and less expensive than their trendy counterparts.

Admittedly, the term “superfood” may be more marketing than science, but some foods truly do pack an impressive nutritional punch. Here are a few local standouts worth adding to your shopping list.

Berries: tiny nutritional powerhouses

If there were a superfood hall of fame, berries would make the cut.

Blueberries, blackberries, raspberries and strawberries are rich in anthocyanins, the compounds responsible for their vibrant colors. Research suggests these antioxidants may help reduce inflammation, support heart health and protect cognitive function as we age.

These days Santa Cruz County is berry central. Right now, during peak season, farmers’ markets overflow with locally grown berries harvested at the height of ripeness, a far cry from the hard, flavorless berries often shipped long distances to grocery stores.

P.S., if you haven’t tried the P&K Farms strawberries at the Aptos Market, they’re worth the wait!

Mushrooms: brain food from the forest

Mushrooms have become wellness celebrities in recent years, and unlike many nutrition trends, this one has science behind it.

Varieties such as lion’s mane, shiitake and oyster mushrooms contain compounds linked to immune health, cognitive function and healthy aging. Researchers are particularly interested in ergothioneine, a potent antioxidant found in mushrooms that may help protect the brain from age-related decline.

Visit New Natives at any of the Santa Cruz markets for an impressive assortment of fresh fungi, making it easy to expand your culinary horizons.

Extra virgin olive oil: liquid gold

No list of superfoods would be complete without extra virgin olive oil.

A cornerstone of the Mediterranean diet, olive oil is rich in heart-healthy monounsaturated fats and polyphenols, plant compounds with powerful antioxidant and anti-inflammatory effects. Study after study has linked regular olive oil consumption to lower rates of cardiovascular disease, improved brain health and increased longevity.

Unlike highly refined oils, true extra virgin olive oil is minimally processed, preserving many of its beneficial compounds.

Santa Cruz County is fortunate to have exceptional local producers. Aptos-based Bella Farms and Pleasant Valley Olive Oil both produce award-winning extra virgin olive oils that rival some of the finest oils from Italy and Spain.

Drizzle it over vegetables, beans, salads or soups, and you’ll not only improve flavor—you’ll increase your body’s ability to absorb many of the nutrients found in those foods.

Microgreens: small but mighty

Microgreens may be tiny, but they’re nutritional heavyweights.

Harvested shortly after germination, these young greens often contain higher concentrations of vitamins, minerals and antioxidants than their mature counterparts. Think of them as vegetables in their most concentrated form.

Local producer New Natives has long been a farmers’ market favorite, offering a colorful assortment of sprouts and microgreens that can instantly elevate sandwiches, salads, grain bowls and avocado toast.

Sea vegetables: the ocean’s superfood

While kale gets most of the attention, sea vegetables may be one of California’s most overlooked nutritional treasures.

Seaweeds are naturally rich in minerals such as iodine, magnesium and potassium, along with unique plant compounds that researchers are beginning to explore for their potential health benefits.

Local producer Hakouya specializes in sea vegetable products inspired by Japanese culinary traditions. A sprinkle of seaweed flakes can add both nutrition and umami flavor to soups, salads and grain dishes.

Fermented foods: feeding the microbiome

If you’ve been paying attention to nutrition research lately, you’ve likely heard about the importance of gut health.

Fermented foods such as kimchi, sauerkraut and cultured vegetables contain beneficial microbes that may help support a healthy digestive system and a more diverse microbiome.

The science is still evolving, but researchers continue to uncover connections between gut health, immune function, metabolism and even mental well-being.

Several local vendors, including award-winning Wise Goat and La Vie, offer a creative and delicious variety of fermented foods at Santa Cruz farmers’ markets, making it easy to experiment with adding more probiotic-rich foods to your diet. And if you haven’t tried Wise Goat’s fermented salsa, you’re in for a treat!

Beans: the longevity all-stars

If I could recommend just one superfood, it would be beans.

Beans and lentils consistently show up in studies of the world’s longest-lived populations. They’re rich in fiber, protein, vitamins, minerals and phytochemicals, while remaining one of the most affordable foods available.

Better yet, new studies show that eating legumes and soy products daily was linked to a lower risk of high blood pressure.

Beans are also one of the rare foods that simultaneously nourish us and the trillions of microbes living in our gut.

At the West Side market, visit Blue Heron, while at the Downtown and Live Oak markets, Dirty Girl Produce offers an exceptional selection of dried heirloom beans.

At the Aptos market, visit Spade & Plow forlocally grown dried beans.

Chocolate: nature’s brain food

No list would be complete without a dose of dark chocolate. A new Columbia University study found that a daily serving of 70+% dark chocolate is supports cocoa flavanols, naturally occurring bioactives found in cocoa, which reversed age-related memory decline in healthy older adults.

To score rich, high-quality dark chocolate, visit Ashby Confections every other Saturday (be sure to check their website) toggling between Aptos and the West Side Farmers’ Markets.

The real superpower: variety

The truth is that no single food creates health.

What makes farmers’ markets so valuable isn’t any one berry, mushroom or bean. It’s the incredible diversity. Research increasingly suggests that eating a wide variety of plant foods supports a healthier microbiome and may contribute to many of the benefits associated with traditional Mediterranean diets. So, the next time you’re looking for a nutritional upgrade, skip the latest miracle juice and head to the farmers’ market instead.

READ NEXT: Food doesn’t just nourish the body—it may also shape mood, energy and emotional well-being. Learn how UCSC professor Andrea Cook explains the emerging field of nutritional psychology, then dig into the debate over whether America’s protein craze has gone too far in Protein Obsession: How Much Is Too Much?

Walk through any grocery store, scroll social media for five minutes, or listen to the latest health podcast, and you’ll quickly get the message. We’re apparently in the middle of a protein crisis.

Protein bars, protein water, protein cereal, protein coffee…these days it seems nearly everything short of toothpaste has been fortified with extra grams. Influencers encourage us to hit ever-higher protein targets, while food manufacturers race to slap “high protein” labels on products that never needed them in the first place.

But are most Americans really deficient in protein? Or is the latest nutrition obsession distracting us from a far bigger dietary problem?

To be fair, the protein frenzy didn’t emerge out of nowhere. Recent federal dietary recommendations increased daily protein targets and highlighted animal-based sources, including red meat and dairy, helping fuel consumer demand.

Before you drop what you’re doing in a rush to stock up before it’s too late, here’s a suggestion. Pick up your phone or open your favorite search engine and enter a simple query: “percentage of Americans who are protein-deficient.”

If you’d prefer to read the answer right here, FactCheck.org states “Americans don’t need ‘dramatically more protein,’ despite officials’ claims.” Looking for a more convincing resource? How about Harvard School of Public Health’s 2025 article, asserting “Protein is important, but we’re eating too much, experts say.”

Good Times readers may recall the January cover story, “Flipping the Food Pyramid,” which explored the disconnect between the recommendations made by an independent panel of nutrition scientists and the final dietary guidelines released by the USDA.

The story describes how an expert panel, carefully screened to minimize commercial bias, recommended a greater emphasis on plant-based foods. However, the final guidelines, shaped by federal decision-makers and input from agricultural industry representatives, placed greater emphasis on animal-based foods, including meat and dairy, conveniently ignoring current American Heart Association guidelines on saturated fat.

Easy as it is to blame the government, there are multiple drivers fueling this runaway train. The protein craze has been escalating over the past decade. As influencer marketing increasingly gains more mindshare, protein product sales have continued to rise.

“The obsession with protein is actually driven by the perception that more protein equals better health,” says Daphene Altema-Johnson, MPH, MBA, RDN, LD, a senior program officer at the Johns Hopkins Center for a Livable Future (CLF) and a registered dietitian.

Diet Culture Strikes Again

In a society that seems to struggle with the concept of balance, as usual, the biggest push is cultural. 

America has a long history of turning nutrition into a single villain (or in this case, hero) story. In the 1980s and ’90s, fat became the enemy, giving rise to shelves of fat-free cookies, candy and yogurts that contained more sugar than ice cream. During the same period, obesity and Type 2 diabetes rates continued to climb, suggesting that removing one nutrient while increasing ultra-processed foods was hardly a public health win.

Then came the low-carb era, with Atkins and its descendants reframing bread, pasta and potatoes as the problem. Low-carb diets can help some people lose weight or improve blood sugar in the short term, but the trend also encouraged us to demonize whole grains, beans and fruit, foods consistently linked with better long-term health.

The gluten-free wave followed a similar pattern. For the 2% of the population with celiac disease, avoiding gluten is medically necessary. But it didn’t take long before gluten-free became shorthand for “healthy,” even though most gluten-free packaged substitutes are higher in sugar and lower in fiber than the less processed products they replace.

Now protein is having its moment. To be sure, protein matters, especially as we age and work to preserve muscle. But most Americans already get enough protein, especially from animal sources. And increasing our intake often means consuming more saturated fat, a nutrient we’re already getting more than enough of.

At the end of the day, where is all the single-nutrient focus getting us? Today, less than 12.2% of Americans are considered metabolically healthy.

Bigger, better, faster, more?

The protein craze isn’t just about hitting ever-higher daily targets. It’s also fueling a trend toward faster, more convenient eating. In a recent video, one influencer enthusiastically promotes pre-cooked meat packaged in individual plastic pouches, flexing her biceps, she attributes to the 54 grams of protein per serving. Better yet, she explains, it can be heated and eaten in under seven minutes, leaving time for more important things. Once finished, simply toss the empty pouch in the trash. A plate, apparently, is optional.

That mindset captures much of modern American nutrition culture in a nutshell. Food is increasingly viewed as a collection of nutrients to be optimized, quantified and consumed as efficiently as possible. Meals become delivery systems for protein, fiber or calories rather than opportunities to savor flavors, connect with others or simply enjoy eating.

This mechanistic view of diet treats the body like an instrument that performs best when supplied with the right inputs. While optimizing nutrient intake is no doubt a smart approach, it overlooks important aspects of health that can’t be measured in grams.

Decades of research on Mediterranean and other traditional eating patterns suggest that how we eat matters too. People who enjoy long meals with family and friends, cook from whole ingredients, eat slowly and derive pleasure from food often experience better health outcomes than those focused solely on nutrient targets. In other words, good health isn’t just about what goes into our bodies, it’s also shaped by the customs, relationships and experiences that surround the meal itself.

Your microbes want more than protein

Of the three macronutrients, protein, fat and carbohydrates, only one is consistently underconsumed: complex carbohydrates, specifically dietary fiber. If there’s a nutrient Americans should be obsessing over, it’s not protein; it’s fiber.

Johns Hopkins reports that 90–95% of Americans don’t consume enough fiber, largely because we’re not eating enough beans, lentils, vegetables, fruit, whole grains, nuts and seeds.

The lesson: every time we obsess over one nutrient, we tend to miss the bigger picture, a balanced diet.

The irony of America’s protein obsession is that, while we’re laser-focused on feeding ourselves, we’re largely ignoring the trillions of microbes that call our digestive tract home. These beneficial bacteria don’t thrive on steak, protein shakes or meat-packed snack foods; they thrive on fiber.

Fiber-rich foods such as beans, lentils, vegetables, fruit, whole grains, nuts and seeds nourish beneficial gut microbes, which repay us by producing short-chain fatty acids. These remarkable compounds help regulate inflammation, support digestive health, strengthen metabolism and even influence mood and cognitive function.

In our rush to maximize protein, we may be overlooking one of the most important relationships in human health: the one between us and the microbes that help us to thrive.

But where will I get my protein?

This isn’t about choosing tofu over chicken or eliminating meat altogether. It’s about recognizing that when it comes to long-term health, more isn’t necessarily better. In fact, research from organizations including the Mayo Clinic and the American Heart Association suggests that diets centered on plant foods are associated with healthier body weight, improved blood sugar control, better insulin sensitivity and a lower risk of heart disease.

One reason the protein conversation often misses the mark is that many people still assume plant foods don’t provide meaningful amounts of protein. In reality, protein is found throughout the plant kingdom. Beans, lentils, chickpeas, edamame, tofu and tempeh are obvious sources, but whole grains, nuts, seeds and even vegetables contribute protein as well. A cup of lentils contains about 18 grams of protein, while a cup of black beans provides roughly 15 grams. Oats, quinoa, pumpkin seeds, almonds and broccoli all add to the total. When consumed as part of a varied diet, these foods can easily meet protein needs while delivering something animal foods lack: fiber.

That’s an important distinction. Animal foods may provide protein, but they contain no fiber. Plant foods provide both. In other words, a serving of beans doesn’t force you to choose between protein and fiber, it gives you both. At the same time, plant foods deliver vitamins, minerals, antioxidants and phytochemicals that support overall health and help nourish the gut microbiome.

The healthiest approach isn’t built around a single nutrient. It’s built around an overall dietary pattern rich in whole, minimally processed foods. That means emphasizing vegetables, fruits, beans, lentils, whole grains, nuts and seeds, while including appropriate amounts of protein and healthy fats. It also means limiting added sugars, ultra-processed foods, excess sodium and saturated fat.

Rather than asking how to squeeze more protein into every meal, a better question might be: How can we make more room on our plates for plants? While protein deficiency is rare in America, fiber deficiency is not. And unlike the latest protein-packed snack or supplement, a bowl of lentil soup, a bean burrito or a hearty grain salad can help address both needs at the same time.

Local experts weigh in

Ilana Holt and Mitchell Bourisk are NSCA-certified personal trainers with degrees in kinesiology. As vegan athletes and founders of Infinite Motion Coaching, they focus on getting protein from a variety of plant-based sources. “We primarily have tofu (soy-based), seitan (gluten-based), and protein powder (pea/rice-based) in our meals on a daily basis. These three sources give us all of the amino acids we need to build muscle and thrive on a vegan diet!”

The Santa Cruz-based duo pays careful attention to finding the right nutritional balance for their clients, no animal protein required.

Integrative nutrition practitioner Alisha Slaughter also advocates an individual approach with her Santa Cruz clients. 

“While many people thrive on a plant-based diet, nutrition should always be individualized. I’ve worked with clients who feel and perform their best eating exclusively plant proteins, while others have found that incorporating animal protein makes it easier to meet their needs for energy, recovery, and muscle maintenance. The goal isn’t to follow a specific dietary philosophy; it’s to provide your body with the nutrients it needs to feel, function, and perform at its best.”

Formulaic vs. enjoyment

At the end of the day, we may be missing the mark.

The world’s healthiest populations don’t build their diets around a single nutrient. They don’t obsess over labels like “fat-free,” “carb-free,” “gluten-free,” or “protein-maxed.” Instead, they eat a balanced diet of mostly whole, seasonal foods, plenty of plants, adequate protein, healthy fats and meals that support not only physical health, but also pleasure, connection and longevity.

Consider the places most often associated with long, healthy lives, from the Mediterranean coast to the Blue Zones. Their dietary traditions aren’t centered on protein targets or food hacks. They’re centered on shared meals, home cooking, seasonal ingredients and an abundance of plant foods. Food is woven into daily life as a source of nourishment, culture and community, not simply a vehicle for delivering nutrients.

That’s not to say protein isn’t important. It is. But for most Americans, the challenge isn’t getting enough protein; it’s building a dietary pattern that includes enough fiber-rich foods, enough variety and enough whole, minimally-processed ingredients to support overall health.

Perhaps the goal shouldn’t be to cram more protein into every bite, but to create meals that are balanced, satisfying and enjoyable. Meals that include beans and vegetables alongside fish or chicken. Meals that nourish our microbiome as well as our muscles. Meals eaten slowly enough to taste, appreciate and share.

Because the healthiest diet isn’t necessarily the one with the most protein. It’s the one you can enjoy for a lifetime. And if the science of longevity teaches us anything, it’s that good health is about more than nutrients alone. It’s about the food, the people around the table and the life we’re creating in between.

Ilana Holt and Mitchell Bourisk: Infinite Motion Coaching infinitemotioncoaching.com

Alisha Hope Slaughter: Integrative Mind-Body & Nutrition Practitioner, myalchemy.life

READ NEXT: If fiber-rich, whole foods are the real health upgrade, Santa Cruz County has plenty to offer. Find local superfoods at farmers’ markets across the county, then see how what we eat may influence how we feel in Can Food Improve Mood?