INFOGRAPHICWELL-BEING

The Connection Between Diet and Mental Health

May 31, 2024
The Connection Between Diet and Mental Health DEMOGRAPHICS AND DIET 72% of Americans say eating healthier often makes them feel better mentally and physically. 75% say they would be open to cutting back on their favorite foods if they negatively affected their mental health. What You Eat Matters The Power of Produce According to researchers in the UK, eating even 1 extra portion of fruits or veggies daily may have the same effect on your mental health as 8 extra days per month of walking for at least 10 minutes. Skip Saturated Fat, Boost Focus A meal high in saturated fats can affect our ability to concentrate, suggests a study from Ohio State University. Researchers found that those who ate a lunch high in saturated fat appeared to show increased signs of lagging attention and reaction times compared to those whose midday meal was lower in saturated fat. SKIP THE SUGAR Not So Sweet Too much sugar from food and drinks has been linked to poorer mental health, including problems with mood and anxiety. The American Heart Association recommends no more than 25 grams of sugar a day for women, and 36 grams for men. Sugar content in some common food and drinks: 45 grams 8-ounce Arizona Iced Tea with Lemon Flavor 39 grams 12-ounce Coca-Cola 32 grams Milky Way candy bar 17 grams Crunchy Peanut Butter Clif Bar 2 grams 2 tablespoons of natural peanut butter WHAT TO EAT FOR TOP HEALTH Nourish Your Brain Research suggests that good nutrition is critical for good mental health. Eat more of these nutrients for better brain function: Omega-3 fatty acids Essential amino acids Vitamin B12 Folate Vitamin D Zinc Magnesium Iron Protein Flavonoids Vitamin K Following a Mediterranean diet is a great way to get these brain-boosting nutrients. Working In Wellness Try these strategies for getting more of the good stuff in your diet: Pick up an unfamiliar green vegetable at the supermarket each week to try. Keep fresh fruits and nuts at work for snacking. Go meatless at least one day a week. If you’re already doing this, see if you can aim for a meatless meal once a day. Experiment with black beans, lentils, and other legumes. Use olive oil in cooking instead of other fats. Switch to whole-grain pasta and bread. SOURCES American Heart Association. How much sugar is too much? Accessed May 4, 2023 British Dietetic Association. (2020) Depression and Diet: Food Fact Sheet. Harvard Medical School. (2021) Foods linked to better brainpower. Knüppel, A., et al. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Scientific Reports. Madison, A. A. et al. (2020) Afternoon distraction: A high-saturated-fat meal and endotoxemia impact postmeal attention in a randomized crossover trial. The American Journal of Clinical Nutrition. McManus, K. D. (2019) A practical guide to the Mediterranean diet. Harvard Health Blog. Ocean, N. et al. (2019) Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well‑being. Social Science & Medicine. OnePoll Hope Foods survey (2021).