Eating for improved mood, energy, and focus.

Choosing a wide variety of nutritious foods and practising positive eating habits may result in improved feelings of wellbeing and good mental health. Meanwhile, choosing a diet full of highly processed foods may lead to a negative impact on our mental health.

8 practical tips for nutrition and good mental health:

1. Practise mindful eating. It allows you to slow down, enjoy your food and minimises overeating as you are more aware of feelings of satiety. Eating mindfully also helps you to control your portion sizes, choose healthier options and to be aware of emotional eating.
2. Make small, gradual changes. These are less daunting than big ones and are more likely to stick! For example, swap white bread for wholegrain bread, or swap salted nuts for unsalted nuts.
3. Get organised. Put some time aside on the weekend to plan your meals for the week ahead. Write shopping lists, slot in regular visits to the supermarket and prepare meals and snacks in advance.
4. Choose a wide variety of fruits and vegetables. It doesn't matter if they're raw or cooked, fresh or frozen – it all counts. Aim for two serves of fruit and five serves of vegetables per day.
5. Include more grains. Opt for wholegrain breads, cereals, rice and pasta.
6. Increase your intake of unsaturated fats. Cook with extra virgin olive oil, use avocado instead of butter, include 2-3 oily fish meals per week (such as tuna, salmon, or mackerel), and snack on a handful of nuts (unsalted) in between meals.
7. Watch your fluids. Drink plenty of water to keep you alert and productive, as mild dehydration can make you irritable. Keep it interesting by adding natural flavours to water with fresh fruit and herbs, or sip on herbal teas instead of coffee. Reduce your intake of alcohol, limiting it to two standard drinks per day with at least two days per week alcohol free.
8. Reduce highly processed foods. These foods are responsible for most of the salt we consume every day. Try to avoid bringing them home. Resisting these foods in the supermarket is easier than having to try and resist those foods every time you walk into the kitchen at home. Bring lunch to work from home, and keep a supply of healthy snacks at your desk.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional. 

Sources:

https://www.cbhs.com.au/mind-and-body/blog/7-top-grocery-shopping-tips-for-a-healthier-you

https://www.cbhs.com.au/mind-and-body/blog/5-simple-ways-to-build-a-mindful-eating-habit

https://www.cbhs.com.au/mind-and-body/blog/how-much-water-do-we-need

https://www.cbhs.com.au/mind-and-body/blog/healthy-alternatives-to-salt

https://www.cbhs.com.au/mind-and-body/blog/the-top-10-nutrition-tips-backed-by-science

https://www.cbhs.com.au/mind-and-body/blog/how-to-enjoy-a-social-sip-and-keep-your-health-goals-intact