Download Mood food L16 - Health in Wales

I Encourage regular eating, preferably three
meals a day with two ‘healthy’ snacks
(for example fruit or yoghurt rather than
sweets or crisps) in between. This will help
to keep blood sugar levels even.
I Eat breakfast within an hour of waking, as
the body has been fasting overnight.
Include some form of protein, such as an
egg, yoghurt, or some nuts or seeds, as
part of breakfast. Combining protein-rich
foods with slow-releasing carbohydrates,
such as wholegrain bread or porridge oats,
helps to control blood sugar levels.
I Try to have at least five portions of fruit
and vegetables a day to nourish mind and
body. Fruit and vegetables are rich sources
of vitamins, minerals, fibre and water and
plant chemicals that all play a vital role in
regulating body processes. For example,
they help to turn glucose into energy and
amino acids into brain chemicals.
I Eating a variety of foods is important, as
this maximises nutrient intake.
I Eat nuts, seeds and oily fish such as
sardines, mackerel, tuna, salmon and
herring, as these are good sources of
essential fatty acids.
I Try to drink 6-8 glasses of water, which is
essential for all body processes.
I Avoid highly processed foods containing
sugar and white flour, as they tend to cause
variations in blood sugar levels and can
lead to symptoms such as irritability,
dizziness and fatigue. Avoid stimulants
such as alcohol, sugar, coffee and tea
(caffeine), as they also affect blood sugar
levels.
Suggested resources and
reading
The Food and Mood Handbook
Amanda Geary. Thorsons 2001
www.foodandmood.org
Feeding Minds
www.mentalhealth.org.uk/feedingminds
The British Nutrition Foundation
www.nutrition.org.uk
The Food and Mood Project
www.foodandmood.org
Food Standards Agency
www.food.gov.uk
This leaflet is part of the Stressed Out and
Struggling project (SOS) which aims to highlight
the mental health needs of 16-25 year-olds, and
campaigns to improve access to and acceptability
of mental health services for this age group.
YoungMinds thanks Sara Da Silva for her
contribution to this leaflet.
YoungMinds
PO BOX 52735
LONDON EC1P 1YY
Tel: 020 7336 8445
YoungMinds Order Line: 0870 870 1721
Parents information service: 0800 018 2138
(Monday and Friday 10am-1pm, Tuesday and
Thursday 1-4pm, Wednesday 1-4pm and 6-8pm)
Fax: 020 7336 8446
Email: [email protected]
www.youngminds.org.uk
YoungMinds is a national charity committed to
improving the mental health of children and
young people. YoungMinds Parents helpline is a
free confidential telephone service providing
information and advice to any adult with
concerns about the mental health of a child or
young person.
To obtain further copies of this leaflet and the other leaflets in the series,
contact YoungMinds. ©YoungMinds 2007.
Registered Charity no. 1016968
YoungMinds Information
Eating well and
feeling good
Information for parents
about the links between
food and mental health
Eating well and feeling good
Advice about what to give – or not to give –
children and teenagers to eat to help them
develop good eating patterns for life can be
confusing. The way to encourage children and
young people to eat healthy food is essentially
the same for mental and physical health:
choose fresh ingredients and cook simple
meals. The information in this leaflet has been
based on current evidence of the links
between healthy eating and good mental
health.
Are food and mood
connected?
There is increasing evidence of a link between
what we eat and how we feel. This is often
called the ‘food – mood’ connection. How we
feel influences what we choose to eat or drink
and it is now clear that what we eat can affect
our mental health because of the effect of
food on the function and structure of the
brain.
The way we eat in the UK has changed over
the last 50 years and could be contributing to
the rise in mental ill-health. We are eating
considerably less fruit and vegetables (34%),
and only 15% of men and 13% of women eat
the five portions a day recommended by the
government. Less than one third (29%) of 1524 year-olds regularly eat a meal made at
home from fresh ingredients. We are also
eating 59% less fish, which is our main source
of the omega-3 fatty acids essential for brain
function and structure.
As well as a decline in the consumption of
some healthy foods, there has been an
increase in the level of chemicals in our foods
such as pesticides and additives. Changes in
the way food is produced has reduced the
amount of essential fats, vitamins and minerals
consumed. Food grown intensively in poor soil
loses many of its nutrients. The way we
prepare food has also changed, with more
people eating ‘ready meals’ or meals outside
the home, which tend to be low in essential
nutrients and high in salt, sugar and trans-fats.
How the nutritional values of
food affect mental health
Glucose from the carbohydrate-containing foods
we eat provides the brain’s main source of fuel.
Without an adequate supply, we can’t think
clearly. The amount of energy provided depends
on the form in which carbohydrates are eaten.
They can be simple carbohydrates, such as
sugar, white pasta and biscuits, which provide
only a short burst of energy, or complex
carbohydrates, such as wholegrains, beans and
vegetables which provide sustained energy.
Irregular eating or an excess of sugary foods,
fizzy drinks and stimulants such as coffee, tea
or alcohol increases the frequency with which
our blood sugar goes up and down. When our
blood sugar goes up and down, it can lead to
changes in mood and energy and symptoms
such as irritability, anxiety, dizziness, poor
concentration and aggressive behaviour.
Proteins found mainly in meat, fish and soya
products are broken down in the body to be
used as amino acids, which are vital to good
mental health. Brain messengers are made in
the body from the proteins that we eat. They
influence the way we think, feel and behave.
A deficiency in certain amino acids can lead to
feelings of depression, apathy, lack of
motivation or tension.
Essential fats, found mainly in oily fish, seeds
and nuts, cannot be made within the body, so
we have to get them from food. Sixty percent
of the brain is made of fat, and the fats we
eat directly affect its structure. A lack of
omega-3 fatty acids is linked to various
mental health problems, including depression
and lack of concentration. Not only are we
eating less essential fats in our diets, we are
eating more trans-fats. Trans-fats block the
ability of essential fats to help the brain
function effectively and are found in highly
processed foods such as cakes, biscuits and
ready-made meals.
What about the social aspects
of food and mental health?
It is very important not to underestimate the
social importance of eating.
Working together as a family to prepare a meal
provides a good opportunity for talking. Sitting
down at the table together in a relaxed setting
gives children the chance to learn how to make
conversation, gives them the opportunity to
talk about their day, and gives parents and
carers the time to listen.
Lots of teenagers ‘graze’, or snack, in and
outside the home. As well as missing out on
the opportunity to be part of family life, this
behaviour often leads to blood sugar variation
and mood swings, as well as to possible
weight gain.
A growing child or adolescent needs to eat a
variety of foods and not to exclude any of the
major food groups (carbohydrates, protein
and fats).
Some children and young people have to
follow a special diet on the advice of a medical
professional. Parents and carers need to be
aware of the social, as well as the medical,
aspects of following a special diet. Young
people who have, for example, Coeliacs
disease and who need to maintain a gluten free diet, and nut allergy sufferers or those
who are lactose intolerant and need to
maintain a dairy free diet, may feel left out
when they can’t eat the same food as
everyone else. Schools, parents and friends
need to understand that they need to be
sensitive about special dietary considerations,
rather than make the child or young person feel
difficult or faddy. Eating outside the home and
the use of convenience foods can be a problem,
as it is often difficult to ensure that fast food is
free from gluten, nuts or dairy. Special diets can
also lead to a lack of some nutrients that are
vital for mental health. For example, those on a
vegan diet may be lacking in B12 and iron, so it
is important that parents and carers understand
special diets and any supplements that may be
needed.
What do we need to do?
I Try to eat with your children and teenagers
at least once a day.
I A diet which provides adequate amounts of
complex carbohydrates, essential fats,
amino acids, vitamins and minerals helps to
maintain a balanced mood and general
feeling of well-being.