Kentucky Partnership for Families and Children

As many of us are fully aware, proper nutrition is essential for our well-being. It affects how we feel physically, emotionally and mentally, by reintroducing the vitamins and nutrients our bodies have depleted during a day. Without proper nutrition, we often feel tired and “run down”, we have difficulty concentrating, recalling information, and we begin to take on an unhealthy weight gain. Too much unhealthy weight brought on by poor diet and lack of exercise affects our bones, organs, joints, blood flow to our brain and heart, and can limit quality of life.

With seemingly constant changes in what is supposed to be good for us, and what we’re supposed to limit ourselves on, it can be difficult to get a balanced healthy diet as part of a daily routine. When factoring in day to day care of a mental health challenge, and possibly daily intake of medication, diet can very quickly take a backseat to more pressing issues.

WAYS NUTRITION AFFECTS MENTAL HEALTH
Much of the research about how nutrition affects mental health has revolved around what nutrients are missing from the people who deal with mental health issues.

It is very common for people with ADHD, depression, and other diagnoses to have low levels of the essential fatty acid omega-3. Essential fatty acids are the monounsaturated and polyunsaturated fats found in fish, seeds, and nuts. Omega-3 is commonly found in fish such as salmon and trout. In one research study, seven of ten children with symptoms of depression were given an increase in foods with omega-3. After a period of time, the children showed a significant reduction in the depressive symptoms1.

Low levels of folic acid have also been found to significantly affect how well a person will respond to antidepressant treatment. Folic acid can be found in leafy green foods such as spinach, and from whole grains that can found in breakfast cereals.

The biggest finding from all the research on how diet and nutrition affects mental health, is that there is not enough research available. What research is available is difficult to apply to every person with a mental health diagnosis. There are limits in the research that makes the research relevant to only certain people.

HOW NUTRITION IMPROVES MENTAL HEALTH
There are three ways to improve diet in order to assist with mental health are, according to one research study1:
1) improving your diet can correct the lack of nutrients from a long period of eating a poor diet, which could have brought on or contributed to your mental health,

2) nutritional supplements (like vitamins) or certain nutrients may be needed to bring levels of specific nutrients back up to where they need to be, especially in cases where it is difficult for the body to absorb certain nutrients, or if the body has difficulty moving or storing those nutrients, and

3) Nutrients may have an effect on how well someone responds to antidepressant medication.

HOW TO EAT HEALTHY WHEN YOU DON’T WANT TO
It’s very difficult to make sure to eat a balanced and healthy diet when so many healthy foods often cost a lot more than the not so healthy options. Fortunately, more and more grocery stores and food suppliers are working to make available healthier options. So, how do you start incorporating healthier food into your diet?

Fortunately there are many resources available to help you find out what is healthy for you, how to incorporate what is healthy into your daily routine, and how to read nutrition labels to help you learn to identify what to eat. For those young adults who are constantly on the go, or have a tough time balancing what’s healthy for what’s quick, here are a few ideas on how to start working healthier eating choices into your lifestyle:

• Focus on fruits. Eat a variety of fruits—whether fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).

• Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

• Get your calcium-rich foods. Get 3 cups of low-fat or fat-free milk—or an equivalent amount of low-fat yogurt and/or low-fat cheese (1½ ounces of cheese equals 1 cup of milk)—every day. If you don't or can't consume milk, choose lactose-free milk products and/or calcium-fortified foods and beverages.

• Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as "whole" in the list of ingredients.

• Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. And vary your protein choices—with more fish, beans, peas, nuts, and seeds.

FOR THE FAMILY

A lot of research has shown that children and teens tend to eat healthier and have a positive body image when their parents eat healthy and have a positive body image. If you’re trying to get healthier as a family, you’re more likely to see longer-term success when you’re there to encourage and support one another, rather than trying to change your lifestyle on your own.

In addition to eating healthier, exercise, even just 30 minutes a day can improve all aspects of your health; physical, mental and emotional. Starting an exercise routine is another lifestyle change that can be difficult with little or no support. It’s recommended that, as a family, to try and find ways you can all be physical together, such as taking walks, or even cleaning the house together.

On the next page are some more tips from Go, Slow, Whoa Foods, a program from the National Heart Lung and Blood Institute. Go to their website (listed below) for more great tips on healthy eating!

United States Department of Agriculture
www.nutrition.gov

Bamber, D. J., Stokes, C. S., & Stephen, A. M. (2007) The role of diet in the prevention and management of adolescent depression. British Nutrition Foundation, (32)1 90-99.

Kentucky Department of Public Health
http://chfs.ky.gov/dph/

National Heart, Lung and Blood Institute's We Can! Program
http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/

Eating Well (ENERGY IN)

• Drink water before a meal.
• Eat half your dessert, or choose fruit as dessert.
• Avoid food portions larger than your fist.
• Drink diet soda instead of regular soda.
• Eat off smaller plates.
• Don't eat late at night.
• Skip buffets.
• Grill, steam, or bake instead of frying.
• Share an entree with a friend.
• Eat before grocery shopping.
• Choose a checkout line without a candy display.
• Make a grocery list before you shop.
• Drink water or low-fat milk over soda and other sugary drinks.
• Flavor foods with herbs, spices, and other low-fat seasonings.
• Keep to a regular eating schedule.
• Eat before you get too hungry.
• Don't skip breakfast.
• Stop eating when you are full.
• Snack on fruits and vegetables.
• Top your favorite cereal with apples or bananas.
• Include several servings of whole-grain foods daily.
• Ask for salad dressing “on the side.”
• Don't take seconds.
• Try a green salad instead of fries.
• Eat sweet foods in small amounts.
• Cut back on added fats or oils in cooking or spreads.
• Cut high-calorie foods like cheese and chocolate into small pieces and only eat a few pieces.
• Use fat-free or low-fat sour cream, mayo, sauces, dressings, and other condiments.

Moving More (ENERGY OUT)

• Take a family walk after dinner.
• Join an exercise group and enroll your children in community sports teams or lessons.
• Replace a Sunday drive with a Sunday walk.
• Do yard work. Get your children to help rake, weed, plant, etc.
• Work around the house. Ask your children for help doing active chores.
• Walk the dog to the park.
• Go for a half-hour walk instead of watching TV.
• Choose an activity that fits into your daily life. Being physically active with your family is a great way to spend time together.
• Park farther from the store and walk.
• Use an exercise video with your kids if the weather is bad.
• Avoid labor-saving devices, such as a remote control or electric mixers.
• Play with your kids 30 minutes a day.
• Dance to music. Play your favorite dance music for your children and have them play their favorites for you.
• Make a Saturday morning walk a family habit.
• Explore new physical activities.
• Acknowledge your efforts with non-food related rewards, such as a family day at the park, lake, or zoo.
• Take the stairs instead of the escalator.
• Turn off the TV and play ball at the park.
• Take your dog on longer walks.
• When walking, go up the hills instead of around them.
• Use a family activity planner to make time each day for activity.