In a world flooded with conflicting nutrition advice, the complexities of diet culture can be overwhelming, leading us confused, scared to eat certain foods and fixated on whether certain foods are either “good” or “bad”. The reality is our overall nutrition and lifestyle matters way more than whether or not certain food should be avoided. When we start to lean into the idea that food is meant to nourish and fuel our minds and bodies, we start to understand that focusing on what we can ADD vs REMOVE/AVOID is quite FREEING!! and in my opinion necessary.

If you're curious about the connection between food and mood you can learn more here.

Now, let's dive into a basic guide to eating for your mental health without the overwhelm.

1. Eat Regular Meals and Eat Enough!

Skipping meals can lead to tiredness, irritability, anxiety and difficulty concentrating (among many other things). Prioritize regular meals to ensure your body and brain receive the necessary fuel, supporting stable energy levels and mental well-being. Don't forget to include snacks and avoid skipping breakfast.

2. Protein

Ensure you're getting enough protein, the building block for various tissues and neurotransmitters. Aim for at least 0.8g/kg of body weight, but most of the time aiming for more - especially when we consider individual needs, physical movement, exercise, and stress factors. Easiest way is to focus on 1-2 protein sources at every meal and at snack time too!

3. Variety of Fruits and Veggies

The power of fruits and vegetables extends beyond physical health. Rich in vitamins, minerals, and dietary fiber, they offer numerous benefits for both your body and mind. Adding at least 1-2 servings per meal can be a more manageable way to get enough throughout the day. Don’t worry so much about what kinds of fruits and veggies, especially if you struggle to get a lot throughout the day. Start where you are at, build from there!

4. Fiber: A Friend to Your Gut

Gradually increase fiber intake to support gut health, normalize stool, and manage blood sugar levels (among many other things that fibre can benefit). Fiber-rich foods like fruits, veggies, beans, legumes, and whole grains.

5. Polyunsaturated Fatty Acids

Incorporate foods rich in polyunsaturated fatty acids, such as nuts, seeds, and cold-water fatty fish, for reduced inflammation, improved cognition, and enhanced mood. Fish, nuts and seeds, and olive oil are excellent choices.

6. Enjoy Your Meals With Others

Food is actually meant to be ENJOYED :) Take time to savour and enjoy your meals with others.

7. Start Small

Don't feel pressured to make drastic changes. You can start slow, and add when you can. Remember, meaningful change doesn't occur overnight and seeking support to navigate these adjustments is essential. Most research even shows that regular checks in, multiple resources and education are necessary for successful implementation and long term success :)

8. The Big Picture

Recognize that all food groups (yes carbs, proteins, and fats) are vital for our health, and by avoiding unnecessary restrictions, we can seamlessly integrate treats, chips, and desserts into our diets in moderation, fostering a healthier relationship with food. It can be challenging to remove labels from certain foods, but remember, individual foods are not inherently "good" or "bad"; they are fuel. When we can look at our nutrition as a whole it takes off so much of the pressure about worrying about the nitty gritty details. Rather than fixating on individual foods, consider the overall quality of your nutrition in the context of your entire lifestyle. Don't fall into the trap of unnecessary food restrictions (which is ALL over social media)– it's the overall pattern that matters most.

Remember, nutrition is just one piece of a large complex web of factors influencing health. If you're confused about what to eat and how it affects your mental health, let's chat!

Don't guess, restrict, or follow advice from influencers. Book here