Food and Mood
The Food and Mood Organisation have launched a series of postcards
to help people to understand the relationships between the food we
eat and the effects it can have on the way we feel. They have
also launched a handbook click on the links below to find out more. www.foodandmood.org/Pages/handbook.html www.foodandmood.org/Pages/trythiscards.html
Good Mood Food for Teachers
Teachers need nutritious food to optimise their performance on
a daily basis, the following information can be used to help
to achieve this. While there is no miracle food that will
instantly make you feel better, a diet rich in whole foods as
minimally processed as possible — including a wide variety
of fruits, vegetables, nuts, seeds, legumes and wholegrain breads
and cereals — will certainly benefit your overall wellbeing.
There are some particular nutrients and lifestyle activities
that may be connected with feeling low in mood.
Folate — Folate is a B vitamin well-known for
its role in preventing spina bifida in babies. Now researchers are
studying this vitamin and its link with low mood. People who suffer
from low mood may have lower than normal blood folate levels. Your
body only stores small amounts of folate, so it's important to eat
folate-rich foods every day.
Omega-3 fats — While this is a fairly
new area, researchers now believe there may be a link between
a good intake of omega-3 fats and a lower incidence of depression.
Good sources of omega-3 fats include linseed, canola oil, soybeans,
walnuts and oily fish.
Breakfast — You probably already know
breakfast is good for concentration, memory and energy levels,
but eating breakfast may also have a positive effect on your
mood and help you feel better throughout the morning.
Be active — It can be difficult to find
the time to be active, but it can help you to think clearer,
feel less tired and lift your mood. Some people actually report
a state of euphoria after a good workout. Even if it just takes
your mind off negative thoughts, it's worth it.
How can I follow a good mood diet?
A few small changes are probably all you need to make in order
to follow a diet that will nourish both your body and mind. Try
to include the following tips into your diet to help put you
in a good mood:
| Advice |
Tips |
| Focus on whole plant foods |
Follow the 80:20 rule — aim for 80 percent of the
food we eat to be whole plant foods as close to their natural
state as possible. Try our fresh start meal plan thttp://www.sanitarium.com.au/make-a-fresh-start.pdf
for adults to get you started. |
| Folate fix |
Boost your folate levels by eating plenty of spinach, peas,
beetroot, cabbage, avocadoes, kidney beans, butter beans,
folate-fortified cereals and breads, broccoli, oranges, nuts
and seeds. Try to include at least one folate-rich food in
every meal. |
| Enjoy omega-3 fats |
Try some soy and linseed bread; enjoy a handful of walnuts;
make a stir-fry with tofu or try a fruit smoothie based on
soy milk — place soy milk, fruit and a dash of honey
in a blender and combine until smooth. |
| Do breakfast |
Enjoy high fibre, wholegrain breads and cereals, fruit,
yoghurt, milk or calcium-enriched soymilk for breakfast. |
| Be active |
Take your dog for a walk, join a gym, play a sport or simply
enjoy some exercise outdoors with your family. Aim for around
30 minutes of physical activity on most days. Sound hard?
It is easier than you think and will help keep both your
mind and body healthy. |
Information adapted from The Sanitarium Nutrition Service in Australia.
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