Good Mood Foods
2 foods that are high in fibre
What are: whole-grains, bran cereals, whole-wheat bread, vegetables, fruits, nuts, seeds, legumes, beans
Your favourite food/recipe to cook
Whatever you like! When we cook for ourselves, we automatically make healthier choices
Name a food that has Vitamin B
What are: Whole-grains (brown bread, high fibre cereal, whole-wheat pasta), nuts and seeds, green leafy vegetables, citrus fruits, lean meats (chicken, fish, turkey).
True/False: Coffee and tea can be included in a healthy diet
What is: True! But you have to watch how much you have, since too much caffeine (from coffee and tea) can impact our mood
2 foods that are high in protein
What are: beef, pork, chicken, fish, eggs, turkey, milk products, soy products, nuts, seeds, nut butters, legumes, beans
1 benefit of eating with other people (family/loved ones, friends or colleagues) versus eating alone?
Talking and connecting with others, reducing social isolation, being more mindful of what you eat (e.g. instead of eating in front of the TV), focusing on cultural practices and traditions, learn/taste/talk about new foods.
Name a food that has iron
What are: beef, chicken, pork, fish, eggs, dark leafy greens, beans, legumes, fortified breads and cereals
Name a vitamin that smokers need more of
What is: Vitamin C (50% more than non-smokers!)
1 food that is high in healthy fats
Fatty fish, avocado, nuts, seeds, nut butter, flax, chia seed, olive oil
An activity you like to do, instead of eating/snacking
Anything! Reading, going online, napping, exercising, journaling, talking to a friend, drinking a tea, playing a game, stretching. Often when we are stressed, sad, lonely or anxious, we turn to food for comfort. This means we are mixing our physical hunger with emotional hunger.
Name a food that has Vitamin D
What are: Milk, yogurt, fortified milk alternatives (soy, almond, oat), fish with bones, egg yolks, some fortified foods (e.g. orange juice, margarine)
What are some healthy sleep habits?
What are: Going to bed around the same time every night, reducing screen time, taking medications as prescribed, drinking less caffeine later in the day, having a routine (reading a book, listening to music)
1 food that is high in omega-3 fats
Fish (salmon, tuna, mackerel), omega-3 eggs, walnuts, flaxseed, some fortified foods (e.g. orange juice)
1 tip for healthy eating on a budget
What is: looking for sales, buying only what you need, planning for meals, choosing frozen/canned instead of fresh, keep the ingredients simple, use meat alternatives
Name a food that has Vitamin C
What are: citrus fruits, tomatoes, bell peppers, potatoes, berries
1 thing you can do if you are worried about your nutrition (e.g. you are not getting all the important nutrients)
What are: talk to your family doctor, talk to a Registered Dietitian, get a bloodtest to look for deficiencies
1 food that is high in antioxidants
Brightly coloured fruits, vegetables, dark chocolate
1 tip to eating healthy when your motivation is low
What is: asking for help, use prepared meals/ready meals, have snacks around, consider a meal delivery service (meals on wheels), take advantage of the times you do feel well to plan ahead
Name a food that has Zinc
What are: Seafood, meat, beans, legumes, cheese, yogurt
TRUE/FALSE: Excessive alcohol intake does not affect our ability to absorb and use nutrients
What is: False! When you drink alcohol, especially a lot, it can stop your body from absorbing and using the nutrients you eat.