Have you ever heard the saying, “You are what you eat?” Well, it turns out there’s more truth to this than you might think. There’s solid evidence linking what you eat directly to your mental health. However, when you start researching the connection between nutrition and mental health, it’s easy to get lost in a sea of confusing and sometimes overwhelming information. The good news? The link between food and mental well-being is actually pretty straightforward. It mostly comes down to going “back to basics” by focusing on simple, brain-healthy foods and beneficial eating habits.

Tips for Eating to Support Your Mental Health

1. Eat Consistently Throughout the Day

Think of your body like a campfire. To start a fire, you need oxygen, kindling, and a spark. Once the fire is burning, you can’t just leave it and expect it to keep going all day—you need to keep adding fuel. The same goes for your body. By eating a healthy breakfast when you wake up and continuing to eat every 3-5 hours, you’re giving your body a steady supply of fuel to keep your mood stable throughout the day. Going too long without eating can cause your blood sugar to drop, leading to fatigue and irritability from hunger.

2. Include Enough Fat in Your Diet

Despite its bad reputation, fat plays a crucial role in mental health. In fact, consuming too little fat—less than 45 grams a day—has been linked to increased levels of depression. Fat is essential for maintaining the structure of brain cells and ensuring proper brain function and mood management. A moderate intake of about 65 grams of fat daily is recommended. If that sounds like a lot, break it down by including one source of healthy fat twice a day. Look for fats naturally found in foods like proteins, carbs, and dairy, or add nutritional fats through sources like olive oil, avocados, fish, and nuts.

 

3. Reach for Protein

Protein is made up of amino acids, which are the building blocks of neurotransmitters. These neurotransmitters help your brain communicate messages about sleep, appetite, and mood. A protein-rich diet can boost mental health by increasing serotonin (the “feel-good” chemical), reducing cortisol (a stress hormone), balancing blood sugar, and improving mental clarity. Aim for protein to make up 15-20% of your daily intake—about 50-100 grams per day for the average adult. Good sources of protein include beans, legumes, nuts, seeds, meat, fish, eggs, and dairy.

Conclusion

While proper nutrition can significantly improve your mental health, it’s important to remember: If you’re struggling with anxiety, depression, or other mental health issues, reach out to your primary care provider. Seeking help is a sign of strength, especially when mental health issues start to interfere with your daily life.