Good Mood Foods
Foods that have fibre are good for our mood. What are some foods that are high in fibre?
PLANT FOODS: vegetables, fruits, whole-grains, nuts & seeds, legumes, beans. These foods keep our blood sugars stable and give us sustained (lasting) energy.
True or false: Craving sweet/salty/fatty “junk foods” when we are stressed is normal
TRUE! When we are anxious or stressed, our body craves “junk food”, because it is an instant source of energy. Traditionally we relied on that energy for the “fight or flight” response. These “junk foods” can also temporarily increase our “feel good” brain chemicals.
When you cook for yourself, you will automatically make healthier choices (versus eating at a restaurant or getting take-out). What is one of your favourite foods/recipes to cook?
Every answer is correct :)
True or false: Our brain is 60% fat
TRUE! This is why eating healthy fat is important to keep our brain healthy.
Protein is a nutrient that can help increase concentration, energy and alertness. Protein is also important for building lean muscle and tissue repair. What are some healthy foods that are high in protein?
Meats, fish, milk, yogurt, cheese, milk alternatives (soy), tofu, nuts & seeds, nut butters, legumes, beans
Good nutrition is one piece of a bigger puzzle for overall wellness and good mental health. Name some other healthy habits that contribute to good mental health!
Taking your medications as prescribed, sleep hygiene, talking with people you trust, physical activity, having routines, meaningful activity (work, leisure), mindfulness/yoga/meditation/breathing exercising, coping skills toolkit, spirituality
What are some of the benefits of eating with other people (e.g. eating with 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.
True or false: Our brain uses 5% of the food energy we eat every day!
FALSE! It is actually 20%! This means that 20% of the food you eat every day is used by the brain. This is more than any other organ in your body!
Not getting enough Vitamin D can increase our risk of depression. What are some foods that have Vitamin D?
It is found in fortified dairy (milk and yogurt), fortified milk alternatives (soy, almond), egg yolks and fatty fish.
Buying food on a small or inconsistent budget can contribute to your overall stress level and anxiety. What are some budget-friendly tips to eat healthy and when buying groceries?
Go with a list, compare prices, make meals around sale items, try meat alternatives, try No Name/Store brands, only buy amounts that you need, work with your Dietitian to come up with a plan, don't shop hungry!
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. What are some distraction activities you could do instead of eating?
People with dehydration can have short-term memory loss, confusion and headaches. How much water should we be consuming each day?
The amount of fluids you need depends on your age, gender and level of physical activity. Remember that you will need even more fluids to stay hydrated in hot weather and when you are physically active.
There are certain fats that are beneficial to the brain because they help reduce the stress hormone cortisol, reduce inflammation and have been shown to help improve mood. 1) What are these fats and 2) What are some food sources of these fats?
Omega-3 fats, Found in nuts and seeds, walnut oil, oily fish, chia seeds, flaxseed/flaxseed oil, omega-3 eggs. If you are not getting enough healthy fats in your diet, a supplement may be suggested by your family doctor or dietitian. Keep in mind some supplements may be expensive- so getting omega-3 fats from foods may be more cost-effective!
Too much caffeine (from coffee, tea, pop, energy drinks) increases stress hormones. Excess caffeine can also interfere with good quality, restorative sleep. What are the recommendations for caffeine intake in a day, and can you include caffeine in a healthy diet?
YES, caffeine can be included in a healthy diet. The important thing to remember is amounts. Current recommendations are ~400mg per day, or 3-8oz cups of regular coffee per day. Exceeding these amounts can increase risks of irritability, stress, stomach upset and problems sleeping.
Depression can cause lack of appetite as well as a low motivation to cook and eat well. What is a tip you have to eat healthy when your motivation is low?
Plan ahead for days you don't feel good, have easy to prepare/healthy foods on hand, batch cooking, use meal delivery/meals on wheels, ask for help with shopping/cooking
Anemia is associated with an increased risk of dementia/memory loss in adults. What mineral, if we don’t get enough of it, causes anemia?
Iron! Iron is important to keep our blood healthy and to prevent anemia. Make sure to get your iron levels in your blood checked regularly!