About Food and Mood


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About Food & Mood

With Mental Health Awareness and National Vegetarian falling on the same week, we have decided to combine and focus on what foods can help with your physical and mental health. It's important to keep your body and mind as strong as possible. Evidence suggests that as well as affecting our physical health, what we eat may also affect the way we feel. Improving your diet may help to improve your mood, give you more energy and help you think more clearly.

Staying Hydrated - If you don't drink enough fluid, you may find it difficult to concentrate or think clearly. The recommended daily intake is 6-8 glasses a day. Tea, coffee, juices and smoothies all count towards your intake, however be wary of the sugars and caffeine.


Getting your 5 a day - it's essential for you to get your minerals, vitamins and fibres daily. This can be found in fruit and vegetables, so add more to your meals. They can improve your physical and mental health as they add a range of nutrients to your diet.


Looking after your gut - Sometimes your gut can reflect how you are feeling emotionally. If you're stressed or anxious this can make your gut slow down or speed up. Healthy gut foods include: fruits, vegetables and wholegrains, beans, pulses, live yoghurt and other probiotics.


Cutting down sugars - When we’re feeling stressed or depressed, it’s often processed foods we reach for in search of a quick pick-me-up. To boost your mental health, focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.

The Mediterranean diet - The Mediterranean diet is more about what you’re adding in — fresh fruits and vegetables, protein-rich legumes, and fatty fish and olive oil (high in omega-3). Suggestions are:

  • Get your starch fix with whole grains and legumes.
  • Fill up on plenty of fruits and veggies.
  • Focus on eating fatty fish, like salmon or albacore tuna, in place of red meat.
  • Add in healthy fats, like raw nuts and olive oil.
  • Enjoy sweets and wine in moderation.


Keep your foods colourful - food doesn't have to be a chore! Keep it fun and light hearted as aesthetically, it is mood-boosting. We eat with our eyes first, so the inclusion of colour is relevant to what makes a dish appetising.



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