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Mind Your Plate: The Link Between Nutrition and Mental Health

Updated: May 16, 2023

It's time to discuss the "food-mood connection" and how a healthy diet can support mental health.

As a private practice dietitian, I often see clients who are struggling with mental health issues like anxiety and depression. While there is no one-size-fits-all solution to these challenges, a healthy, balanced diet can be an essential part of supporting overall mental health.

The connection between nutrition and mental health is complex and multifaceted. There are several ways in which a healthy diet can support mental well-being. Here are some of the most important:

Nutrient balance and variety

A healthy, balanced diet includes a variety of foods that provide all of the essential nutrients our bodies need to function properly. Eating a wide range of nutrient-dense foods can help support brain health and cognitive function. Nutrients such as omega-3 fatty acids, B vitamins, and antioxidants have all been linked to improved mood and cognitive function.

Blood sugar regulation

Eating a balanced diet that includes adequate amounts of complex carbohydrates, healthy fats, and protein can help regulate blood sugar levels. This can prevent the blood sugar spikes and crashes that can contribute to mood swings and feelings of anxiety.

Gut health

Our gut microbiome plays a crucial role in overall health, including our mental health. Eating a diet that is rich in fiber, fermented foods, and prebiotics helps to support a healthy gut microbiome. Emerging research suggests that a healthy gut microbiome may be linked to improved mood and cognitive function. While more research is needed, it's hard to see any cons to creating a healthful diet to support gut health and overall wellbeing.

Mindful eating

Practicing mindful eating can help improve our relationship with food and promote a healthy relationship with our bodies. Mindful eating involves paying attention to the sensory experience of eating, such as the taste, texture, and smell of food. It also involves tuning in to our hunger and fullness cues and eating with intention and attention.

When working with clients to support their mental health, I focus on helping them make small, sustainable changes to their eating habits. Here are some tips for incorporating healthy eating habits into your daily routine:

1. Aim for balance and variety

Include a variety of nutrient-dense foods in your diet. This includes fruits, vegetables, whole grains, lean proteins, and healthy fats. The more colorful our plate is, the larger variety of essential nutrients we are able to obtain through our diet. Even varying your produce intake from season to season is a great way to increase overall amount of nutrients within the diet.

2. Focus on complex carbohydrates

Choose complex carbohydrates such as whole grains, beans, and starchy vegetables, which can help to regulate blood sugar levels. Complex carbohydrates are also a fabulous source of fiber! The combination of fiber and starch helps to provide sustained energy, better mood, and less hunger throughout the day.

3. Incorporate healthy fats

Include healthy fats such as nuts, seeds, avocado, and fatty fish. These foods are rich in omega-3 fatty acids and have been linked to improved mood and cognitive function.

4. Seek support

Adequate nutrition plays a key role in supporting mental health, but food can only take us so far. If you are struggling with mental health issues, consider seeking support from a mental health professional.

In conclusion, a healthy, balanced diet can be an important part of supporting mental health. By focusing on nutrient balance and variety, blood sugar regulation, gut health, and mindful eating, we can nourish our bodies and minds in a way that promotes overall well-being. Remember, small changes can make a big difference, so don't be afraid to start small and work your way up. With time and patience, you can develop healthy eating habits that support your mental health and well-being.


About the Author:

Shelbie Greenville is a Registered Dietitian & the owner of Mindful Nutrition Counseling. She has a bachelor's and a master's degree in human nutrition with a focus in metabolism and chronic disease management.

Shelbie specializes in weight loss, diabetes management, insulin resistance, mindful eating, and general wellness. By taking an "all foods can fit" approach, she has helped to empower hundreds of clients to reach their health goals.

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