How to Actually Eat Well Consistently (Without Relying on Willpower)

Food for Mood: How What You Eat Shapes How You Feel

The science linking food and mood is more compelling than most people realize. We cover the gut-brain axis, the SMILES trial, fruit and vegetables, and what a poor diet actively does to mental health. Jacka FN, et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Medicine, 15(1), 23. Opie RS, et al. (2015). Dietary recommendations for the prevention of depression. Nutritional Neuroscience, 20(3), 161–171. Mujcic R & Oswald AJ. (2016). Evolution of well-being and happiness after increases in consumption of fruit and vegetables. American Journal of Public Health, 106(8), 1504–1510. Lane MM, et al. (2022). Ultra-processed food consumption and mental health: a systematic review and meta-analysis. JAMA Network Open. Firth J, et al. (2020). Food and mood: how do diet and nutrition affect mental wellbeing? BMJ, 369, m2382. Lassale C, et al. (2019). Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis. Molecular Psychiatry, 24, 965–986. Hilimire MR, et al. (2015). Fermented foods, neuroticism, and social anxiety: an interaction model. Psychiatry Research, 228(2), 203–208. Sonnenburg JL & Bäckhed F. (2016). Diet-microbiota interactions as moderators of human metabolism. Nature, 535, 56–64. Grosso G, et al. (2014). Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. PLOS ONE, 9(5), e96905. Molendijk M, et al. (2018). Diet quality and depression risk: a systematic review and dose-response meta-analysis of prospective studies. Journal of Affective Disorders, 226, 346–354. Wastyk HC, et al. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153.

Food Dyes: Separating the Science from the Scare Stories

Food dye headlines are alarming. The science is more complicated. We look at what the evidence actually shows on hyperactivity, cancer concerns, and how to think about this proportionately. Sources: McCann D, et al. (2007). Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial. The Lancet, 370(9598), 1560–1567. Nigg JT, et al. (2012). Meta-analysis of attention-deficit/hyperactivity disorder or attention-deficit/hyperactivity disorder symptoms, restriction diet, and synthetic food color additives. Journal of the American Academy of Child & Adolescent Psychiatry, 51(1), 86–97. Kobylewski S & Jacobson MF. (2012). Toxicology of food dyes. International Journal of Occupational and Environmental Health, 18(3), 220–246. Arnold LE, et al. (2012). Artificial food colors and attention-deficit/hyperactivity symptoms: conclusions to dye for. Neurotherapeutics, 9(3), 599–609. US FDA. (2025). Revocation of Red 3 food additive authorization. fda.gov EFSA Panel on Food Additives. (2010). Scientific opinion on the re-evaluation of Allura Red AC (E 129) as a food additive. EFSA Journal, 8(7), 1551. Potera C. (2010). Diet and nutrition: the artificial food dye blues. Environmental Health Perspectives, 118(10), A428. Vartanian LR, et al. (2007). Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis. American Journal of Public Health, 97(4), 667–675. Monteiro CA, et al. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936–941.

How to Go Plant Based Without Missing a Thing

Eating more plants is great, but a few nutrients need real attention. Aurora breaks down protein targets, B12 non negotiable, omega 3, iron and more. Sources: Rogerson D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36. Melina V, Craig W, Levin S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. Watanabe F & Bito T. (2018). Vitamin B12 sources and microbial interaction. Experimental Biology and Medicine, 243(2), 148–158. Saunders AV, et al. (2013). Omega-3 polyunsaturated fatty acids and vegetarian diets. Medical Journal of Australia, 1(2), 22–26. Gorczyca D, et al. (2013). An introduction to the integrated approach to nutrition in plant-based diets. Journal of Nutrition and Metabolism. Pawlak R, et al. (2013). How prevalent is vitamin B12 deficiency among vegetarians? Nutrition Reviews, 71(2), 110–117. Haider LM, et al. (2018). The effect of following a vegan diet on micro- and macronutrient status. Critical Reviews in Food Science and Nutrition, 58(17), 2906–2955. Gorissen SHM, et al. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids, 50(12), 1685–1695. Hurrell R & Egli I. (2010). Iron bioavailability and dietary reference values. American Journal of Clinical Nutrition, 91(5), 1461S–1467S. Evatt ML, et al. (2010). Prevalence of vitamin B12 deficiency in older adults. Nutritional Neuroscience, 13(3), 128–135.

How to Actually Eat Well Consistently (Without Relying on Willpower)

You probably already know what to eat. The hard part is doing it consistently. Aurora covers the planning, prep, recipe library, and habits system that actually make it happen. Sources: Fogg BJ. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. Clear J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery. Wood W & Neal DT. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863. Milkman KL, et al. (2014). Holding the Hunger Games hostage at the gym: An evaluation of temptation bundling. Management Science, 60(2), 283–299. Monsivais P, et al. (2014). Time spent on home food preparation and indicators of healthy eating. American Journal of Preventive Medicine, 47(6), 796–802. Wolfson JA & Bleich SN. (2015). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 18(8), 1397–1406. Harnack L, et al. (1998). Guess who's cooking? The role of men in meal planning, shopping, and preparation in US families. Journal of the American Dietetic Association, 98(9), 995–1000. Kaushal N & Rhodes RE. (2015). Exercise habit formation in new gym members: a longitudinal study. Journal of Behavioral Medicine, 38(4), 652–663.

How to Actually Eat Well Consistently (Without Relying on Willpower)

You probably already know what to eat. The hard part is doing it consistently. Aurora covers the planning, prep, recipe library, and habits system that actually make it happen. Sources: Fogg BJ. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt. Clear J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery. Wood W & Neal DT. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863. Milkman KL, et al. (2014). Holding the Hunger Games hostage at the gym: An evaluation of temptation bundling. Management Science, 60(2), 283–299. Monsivais P, et al. (2014). Time spent on home food preparation and indicators of healthy eating. American Journal of Preventive Medicine, 47(6), 796–802. Wolfson JA & Bleich SN. (2015). Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 18(8), 1397–1406. Harnack L, et al. (1998). Guess who's cooking? The role of men in meal planning, shopping, and preparation in US families. Journal of the American Dietetic Association, 98(9), 995–1000. Kaushal N & Rhodes RE. (2015). Exercise habit formation in new gym members: a longitudinal study. Journal of Behavioral Medicine, 38(4), 652–663.