Healthy Eating for a Healthy Mind

Healthy eating is a well-known component of physical health but is not always considered in relation to mental health and wellbeing. We know that physical and mental health are linked, but research tells us that the food we consume also has a significant impact on our mood and mental wellbeing. Healthy eating, therefore, is an important habit that we should be practising, and teaching to young people in order to see them thrive.

Foods for a good mood

Most of us have heard the saying “we are what we eat”, and it is widely known that a poor diet can leave you feeling sluggish and unwell. More recently, research has shown that healthy diets can actually improve mental health and may reduce symptoms associated with mental health disorders. For more information on such studies, follow this link https://foodandmoodcentre.com.au/2016/07/diet-and-mental-health/.

A healthy diet consists of a wide variety of nutritious foods including vegetables, legumes, fruits, meat and fish (or high protein/iron alternatives for vegetarians/vegans), plenty of water, and dairy (or alternatives for vegetarians/vegans). Foods to eat in moderation include highly processed foods and foods high in sugar and fat. The following link provides recommendations for foods to eat for optimal health and wellbeing https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating.

For teens and children in particular, foods to avoid in high amounts are caffeinated drinks (coffee, energy drinks, pre-workouts), refined sugar lollies and soft drinks, and high-fat junk food such as fast food. When eaten in excess these items can cause irritable and anxious moods, mood swings, and mood crashes.

The importance of balance

Healthy eating can be a challenge with the array of high processed foods available, and many can feel the pressure to make healthy choices every day and may even punish themselves for the occasional treat. The key to a healthy diet is balance. It is unrealistic to expect yourself and young people to always eat healthily; life happens and it’s okay to have a treat occasionally. If your every day diet is consistently healthy and varied, treats should be an enjoyable part of life as well. Enforcing strict eating habits onto young people may cause body image issues and/or disordered eating behaviours, so it’s just as important to encourage balance and acceptance as it is to teach them about healthy eating.

Ways to improve eating habits

Here are some tips to improve eating habits in your household:

• Eating a healthy breakfast is a great way to kick off the day – some ideas could be a bowl of porridge with honey or fruit, avocado on toast (full of lots of good fat), or eggs (great for protein). Making these healthy choices early in your day has been shown to set you up to consume other healthy foods as the day progresses.
• Skipping meals is NOT the answer - our bodies need food for us to function properly. Going to school or work on an empty stomach, or not eating regularly throughout the day, can decrease energy and increase bad moods.
• Mix it up – adding variety to meals each week is not only healthy but can make healthy eating interesting and fun (even for the fussy young ones!).
• Make a plan and prep – it can be really tough with busy household schedules to cook healthy meals, so it’s a good idea to pick a day to plan healthy meals for the week, shop for them and prep them. That way, during the week after a long day the work is done for you, and you have a healthy option ready to go.

 Ryoko Koyasu - St Monica’s School Counsellor

Resources

For more information and healthy eating ideas, follow these links:

https://foodandmoodcentre.com.au/2021/04/looking-through-the-lens-at-how-food-can-improve-our-mood/

https://au.reachout.com/articles/how-to-make-healthy-food-choices

https://heas.health.vic.gov.au/sites/default/files/pick-mix-lunchbox-poster.pdf