Balanced Diet
Why have a balanced diet?
When we eat, we are feeding our mind as well as our body and eating well can help improve our mood and mental health. A balanced diet can boost our energy levels, help our concentration, and can help our bodies stay healthy.
Food is split into different groups which have different functions for our bodies so it’s really beneficial to eat a range of them every day – this is having a balanced diet.
- Carbohydrates – Carbs are our brain’s main source of fuel and is our bodies energy supplier. If there’s not enough fuel, our brain won’t function properly, and your body may feel tired. Carbs to include in your diet could be brown bread, pasta, rice, unsalted rice cakes and porridge oats
- Protein foods – Not eating enough protein can make you feel low, weak or worried, so it’s important to eat protein regularly. Protein to include in your diet could be meat without much fat such as chicken or turkey; tuna, mackerel, white fish, eggs, cheese, peas, beans and lentils, soya products, nuts and seeds.
- Fats – Your brain is 60% fat, so eating the right fats can make a big difference to your brain functioning. Omega 3 fatty acids can improve your concentration and support your mental health. Dairy food is also a good source of calcium that helps our bones stay strong. Fats to include could be oily fish such as tinned sardines and mackerel; chicken, nuts, olive and sunflower oils, seeds, avocados, whole milk, natural yoghurt, cheese and eggs.
- Fruit and vegetables – As well as containing important vitamins, minerals and fibre to help you stay fuller for longer, some fruits and vegetables are great brain foods that help you concentrate and can even help your memory. Fruit and veg to include in your diet could be mushrooms and bananas which are great for concentration. All veg is good for you, so try and eat a rainbow of colours – for example, green peppers, yellow bananas and red tomatoes.
Related to Balanced Diet
Advice to help me
Try to eat three meals per day as studies show this helps to keep you healthy.
It can be hard to concentrate or think clearly if you are dehydrated. Try and drink 6-8 glasses of water every day to feel more alert. You could carry a water bottle with you to remind you.
Try to eat five portions of fruit and veg every day , you could choose from fresh, frozen, tinned, dried or juiced.
Think about swapping sugary snacks for energy-boosters like dried fruit, nuts or a fruit smoothie.
Caffeine can increase feelings of anxiety and low mood, can affect our sleep and we can have withdrawal symptoms if we reduce our caffeine intake. Try opting for decaf tea/coffee or swap energy drinks for water or fruit juice.
Include carbohydrates, protein and some fats in each meal to give your body the right amount of energy and nutrients.
Keep an eye out for ultra processed foods that might creep into your daily diet, they don’t help us feel good.
Try mindful eating to develop awareness about why, what and how we eat. HeadSpace give more information about mindful eating here: https://youtu.be/u1jRaHrpokA
Everything in moderation – It’s ok to treat yourself sometimes and you don’t need to feel guilty about this
Who can help me?
Accessing support in your local area, or on-line, may be useful if you are experiencing mental health difficulties that are having mild or moderate impact on your daily life . Based on your symptoms, age and where you live, the support below might be useful for you:
Thrive hubs can help you understand your options.
Our service is designed to advise, guide, signpost and get help for young people within Manchester currently facing mental health and emotional wellbeing issues.
Learn more about Thrive HubsFor young people looking for emotional wellbeing support, this website offers a range of information and services, including counselling, psycho-social support, and cognitive behavioural therapy.
An on-line resource with lots of advice and information for young people.
Offering a 10-week Junior Physical Activity Referral Service (PARS) Their Children’s Healthy Lifestyle Practitioners will connect families to fun activities in your local area.
CAMHS Services
A referral to a CAMHS service might be useful if you are experiencing mental health difficulties that are having a significant impact on your daily life. Based on your age, symptoms and where you live, the following services might be appropriate for you:
CAPS supports parents and carers to help their children (under 5) to develop to their fullest potential and be ready for school. This includes promoting improved quality of parent/child relationships; and supporting parents and carers with their children’s social, emotional development and wellbeing.
The Community Eating Disorder Service (CEDS) is a specialist CAMHS community team (Child and Adolescent Mental Health Service), for children and young people aged 5 – 17 who may be presenting with an eating disorder or eating disorder difficulties. We provide specialist evidence-based therapeutic interventions to young people and their families, through a range of treatments, as well as physical health monitoring.