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 ID: 999081
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2. Feed your MindFood and Mental Well-BeingCreation date: 2018Revision date: May 31, 2019
3. Today we will learn about: Effect of certain foods and our mental health What foods to choose for good mental healthHow to eat for good mental health
4. 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.”1There is no health without mental health
5. The Effect of FoodThe relationship between diet and physical health is clearBut the connection between food and mental health is emerging
6. 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.vsFood and Brain Connection
7. Food and Brain ConnectionNew and emerging research suggesting dietary patterns are associated with mental health Certain ways that diet has been shown to impact mental health:InflammationOxidative StressBrain Plasticity (hippocampal volume)
8. Food and Brain Connection“Western” diet pattern (e.g. high in fat, sugar, refined carbohydrates)Effects on the bodyDiet pattern rich in vegetables and fruit, whole grains, healthy fatsIncreasesInflammationDecreasesIncreasesOxidative StressDecreasesDecreasesHippocampal volumeIncreasesLinked to reduced mental well-beingLinked to improved mental well-being
9. 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.
10. What are Canadian teens eating?1/2 of calories are coming from ‘ultra-processed foods’
11. What aren’t teens eating?
12. What should we be eating?Overall diet pattern is importantSpecifically, increased intake of vegetables and fruit, legumes, whole grains, nuts and seeds, and foods rich in omega 3’sE.g. Mediterranean dietDecreased intake of processed foods
13. What about meal timing?BreakfastLunchDinnerFood is our bodies main fuel, we need to top it up regularly with a balance of food groups to keep blood sugars stableSnack
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15. What about meal timing?Skip BreakfastLunch – big, high in sugar because you are hungryDinnerTiredHANGRY
16. Healthy Eating Tips
17. Eat Regular, Balanced MealsInclude a variety of foods from Canada’s Food GuideTip #1
18. Make whole or minimally processed foods the basis of your dietTip #2
19. Develop, practice and share cooking skills Tip #3Created by Senivpetro - Freepik.com
20. Make mealtime a priorityTip #4
21. Summary
22. Practice cookingTake time to eat without distractionsEat regular, balanced meals
23. Questions?