Ninety-five percent of the feel- good hormone serotonin is produced in your gastrointestinal tract. So, fueling the nerve cells and “good” bacteria that line your gut is important to your physical and mental health. Research suggests that those who eat lots of fruits, vegetables, fish, and whole grains significantly cut their odds of depression. Other research shows that people who eat a Mediterranean diet have a lower risk of developing depression versus people who eat a “Western” diet. Information on the Mediterranean is available upon request.

Healthy Eating Suggestions from Eating Well for Mental health.wwwsutterhealth.org

Practice mindful eating. Paying attention to how you feel when you eat and what you eat is the first step in ensuring that you eat healthy meals and snacks. Sit, relax and really notice what you are eating. Chew slowly. Savor the taste and texture. Do not eat in front of the television or other electronics. This can be distracting and cause you to overeat. A food journal is a great way to gain insight into your pattern of eating.

Do not eat processed foods and sugar-filled snacks such as candy and soft drinks. These choices can lead to inflammation throughout the body and brain which contributes to mood disorders such as anxiety and depression. Sugar and processed foods also lead to fluctuating energy levels.

Eat healthy fats (omega-3) that are found in fatty fish, eggs, nuts and seeds, beans and lentils, olive oil, and avocado. Healthy fats support brain health. Dark green leafy vegetables are also brain protective.

Choose a healthy snack when hunger strikes, such as fruit, hard boiled eggs, nuts, baked sweet potatoes, or edamame. This will give more energy than processed foods. Avoid shopping when you are hungry. Develop a healthy shopping list and stick with it.

You will be less likely to make unhealthy impulsive purchases.

Remember!

Your brain and nervous system depend on nutrition to build new proteins, cell, and tissues. Your body requires a variety of Complex Carbohydrates (brown rice, starchy veggies like sweet potatoes, and quinoa), lean protein (chicken, fish, nuts, seeds, eggs) and minerals. Variety ensures that required mineral needs are met. Lastly, fatty acids are crucial for proper brain and nervous system function.