Feed your Mind Food and Mental WellBeing Creation

Feed your Mind Food and Mental Well-Being Creation date: 2018 Revision date: May 31, 2019

Today we will learn about: • Effect of certain foods and our mental health • What foods to choose for good mental health • How to eat for good mental health

What is Mental Health? “a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community. ” 1 There is no health without mental health

The Effect of Food • The relationship between diet and physical health is clear • But the connection between food and mental health is emerging

Food and Brain Connection • Previously research focused on single nutrients like: magnesium, vitamin D, etc. • BUT we don’t just eat single nutrients. • Shifting focus to dietary patterns vs. single nutrients. vs

Food and Brain Connection • New and emerging research suggesting dietary patterns are associated with mental health • Certain ways that diet has been shown to impact mental health: ᴼ Inflammation ᴼ Oxidative Stress ᴼ Brain Plasticity (hippocampal volume)

Food and Brain Connection “Western” diet pattern (e. g. high in fat, sugar, refined carbohydrates) Effects on the body Diet pattern rich in vegetables and fruit, whole grains, healthy fats Increases Inflammation Decreases Increases Oxidative Stress Decreases Hippocampal volume Increases Linked to reduced mental well-being Linked to improved mental well-being

What does this mean? • The foods we eat can have an impact on the size of our brain, our brain function, and our mental well-being.

What are Canadian teens eating? 1/2 of calories are coming from ‘ultra-processed foods’

What aren’t teens eating?

What should we be eating? • Overall diet pattern is important • Specifically, increased intake of vegetables and fruit, legumes, whole grains, nuts and seeds, and foods rich in omega 3’s – E. g. Mediterranean diet • Decreased intake of processed foods

What about meal timing? Dinner Breakfast Lunch Snack Food is our bodies main fuel, we need to top it up regularly with a balance of food groups to keep blood sugars stable

What about meal timing? Skip Breakfast Dinner Lunch – big, high in sugar because you are hungry Tired HANGRY

Healthy Eating Tips

Tip #1 Eat Regular, Balanced Meals Include a variety of foods from Canada’s Food Guide

Tip #2 Make whole or minimally processed foods the basis of your diet

Tip #3 Created by Senivpetro - Freepik. com Develop, practice and share cooking skills

Tip #4 Make mealtime a priority

Summary

P g n i k o o c ractice Take t i withou me to eat t distra ctions Eat regular, balanced meals

Questions?