Mental Health Across the Lifespan: Nutritional Needs by Age
Eat The Rainbow Choosing the right foods to focus on for healthy eating can be confusing. There are so many mixed messages and misinformation all around us. Sometimes having a “rule of thumb” can help. The phrase, “Eat The Rainbow” is a good one to remember! By focusing on eating brightly colored fruits, vegetables, nuts and legumes. you will be feeding your body important nutrients for physical and mental wellness! That’s because different-colored plants are linked to higher levels of specific nutrients and health benefits. Foods that contain anti-oxidant and anti-inflammatory properties are especially good for brain and cognitive health. Red - Anti-inflammatory, antioxidant. May lower the risk of heart disease and certain cancers. Orange and Yellow - Anti-inflammatory, antioxidant. Supports eye health, may help lower the risk of heart disease and cancer. Green - Anti-inflammatory, antioxidant. May lower the risk of cancer and heart disease. Blue and Purple - Anti-inflammatory, antioxidant. May help improve brain function. May help lower risk of heart disease, and certain cancers. Dark Red - Anti-inflammatory, antioxidant. May help support athletic performance through increased oxygen uptake. May help lower the risk of high blood pressure, heart disease and certain cancers. Brown and White - Anti-inflammatory, antioxidant. May help lower risk of heart, colon cancer and other cancers. Whole Food Recipe of the Month: Rainbow Frittata Ingredients: Nonstick cooking spray ¼ cup 1/2-inch pieces sweet potato ¼ cup 1/2-inch pieces yellow pepper ¼ cup coarsely chopped fresh broccoli 8 omega-3 enriched eggs 1 teaspoon snipped fresh basil ½ teaspoon snipped fresh thyme ⅛ teaspoon salt ⅛ teaspoon cracked black pepper 1 avocado, halved, seeded, peeled and thinly sliced 5 ½ cups grape or cherry tomatoes, halved Sriracha sauce (optional) Directions: 1. Preheat oven to 350 F. Coat an ovenproof 10-inch nonstick skillet with cooking spray. Add sweet potato, sweet pepper and broccoli; cook and stir over medium 5 to 7 minutes or until tender. 2. In a medium bowl whisk together eggs, basil, thyme, salt and black pepper. Pour mixture over vegetables in skillet. Cook, without stirring, until mixture begins to set on bottom and around edges. Using a spatula, lift egg mixture so uncooked portion flows underneath. 3. Transfer skillet to oven; cook 5 minutes or until egg mixture is set. Remove from oven. Let stand 2 minutes. Top servings with avocado and tomatoes. Drizzle with sriracha if using. https://www.eatingwell.com/gallery/12297/insta-worthy-rainbow-recipes/
Food and Mental Health: Eat Good, Feel Good Because our bodies and our brains require many different nutrients to function properly and to feel good, what we eat is critically important. There is a growing body of research studying the impact of diet on emotional health and wellbeing, and increasingly showing that what we eat can influence our moods, thoughts and emotional wellbeing—both positively and negatively. Below are just some of the ways that nutrients can impact our emotional health. Magnesium (beans, nuts, dark chocolate) Calms the nervous system, reduces anxiety and improves sleep. B vitamins (leafy greens, eggs, poultry) Crucial for maintaining mental energy, reducing brain fog and supporting mood regulation Iron (beans, spinach, red meat) Can improve focus, mental clarity and cognitive function, especially in individuals with ADHD Zinc (pumpkin seeds, seafood, eggs) Supports dopamine production and can enhance focus, motivation and hyperactivity — key areas often affected by ADHD Whole Food Recipe of the Month Perfect for breakfast or a healthy snack, this chia seed pudding with berries is a game-changer Chia Seed Pudding With Berries Ingredients · 1/4 cup chia seeds · 1 cup almond milk (or any milk you prefer) · 1 tbsp maple syrup (adjust to taste) · 1/2 tsp vanilla extract · 1/2 cup mixed berries (fresh or frozen) Instructions · In a medium bowl, combine chia seeds, almond milk, maple syrup, and vanilla extract. Stir well to avoid clumps. · Let the mixture sit for 5 minutes, then stir again. This prevents the chia seeds from settling at the bottom. · Cover the bowl and refrigerate for at least 4 hours, or overnight. The pudding will thicken as it chills. · Before serving, give the pudding a good stir. If it’s too thick, add a splash of almond milk to loosen it up. · Top with mixed berries right before eating for a fresh, juicy contrast to the creamy pudding. · Creamy with a slight crunch from the chia seeds, this pudding is a delight. Try layering it with granola for extra texture or drizzling with honey for added sweetness. Try These Winning Combinations Oats and bananas Turkey sandwich Provide carbohydrates and tryptophan, which help your brain produce serotonin. This supports steadier mood, better sleep and emotion regulation. Beans and bell peppers Spinach salad with clementine slices Vitamin C helps your body absorb more iron, which can boost energy and focus. Yogurt and bananas Combines probiotics and prebiotics to support gut health, digestion and mood. Salmon salad with chia seeds Egg and vegetable scramble Rich in omega-3s and choline, these nutrients support brain function, concentration and emotional balance.
Multiple Benefits Of Eating More Whole Foods. For many of us, making changes to our eating patterns is a common New Year’s goal. For some it’s about improving health; for others, it’s about weight loss. But whatever your reason for trying to eat healthier, adding more whole foods to your diet can help you reach your goals. Whole foods are foods in their most natural state, minimally processed, and free from added sugars, fats, and preservatives. Whole foods include fresh fruits, vegetables, whole grains, legumes, nuts, and lean proteins. Whole foods offer rich nutrients, fiber, and antioxidants that support better digestion, weight management, and reduced risk of chronic diseases. So adding more of them and reducing processed foods in your diet, will help no matter what your nutritional goals may be! And with the new year upon us, there is no better time to start making positive changes! Whole Food Recipe of the Month - Sweet potatoes – 2 medium, peeled and diced into ½-inch cubes – Olive oil – 2 tbsp – Black beans – 1 (15-oz) can, drained and rinsed – Corn tortillas – 8 – Avocado – 1, sliced – Lime – 1, cut into wedges – Salt – ½ tsp – Cumin – 1 tsp – Chili powder – 1 tsp 1. Preheat your oven to 400°F and line a baking sheet with parchment paper. 2. In a large bowl, toss the diced sweet potatoes with 1 tbsp of olive oil, ½ tsp of salt, 1 tsp of cumin, and 1 tsp of chili powder until evenly coated. 3. Spread the seasoned sweet potatoes in a single layer on the prepared baking sheet. 4. Roast the sweet potatoes in the preheated oven for 20-25 minutes, or until they are fork-tender and lightly browned around the edges. 5. While the sweet potatoes are roasting, heat the remaining 1 tbsp of olive oil in a skillet over medium heat. 6. Add the drained and rinsed black beans to the skillet and cook for 5-7 minutes, stirring occasionally, until they are warmed through and slightly softened. 7. Warm the corn tortillas in a dry skillet over medium heat for 20-30 seconds per side. 8. Assemble the tacos by placing a spoonful of roasted sweet potatoes and black beans onto each warmed tortilla. 9. Top each taco with sliced avocado and a squeeze of fresh lime juice from the wedges. 10. Serve immediately while warm. Tips For Adding Whole Foods To Your Diet How to Add Whole Foods Start with Swaps: Replace white bread with whole wheat, white rice with brown rice or quinoa, and sugary cereals with oatmeal. Embrace Fruits & Veggies: Aim for a rainbow of colors daily, adding a handful of spinach to smoothies or berries to yogurt. Choose Whole Grains: Opt for oats, barley, farro, and whole- grain pasta. Incorporate Lean Proteins: Include fish, chicken, beans, lentils, tofu, and eggs. Snack Smart: Grab nuts, seeds, or a piece of fruit instead of chips or cookies. Cook at Home: Prepare meals using fresh ingredients to control what goes in them. Shop the Perimeter: Focus on the fresh produce, dairy, and meat sections, as processed items are usually in the center aisles. What to Limit Processed Foods: Cut back on packaged snacks, sugary drinks, and fast food. Refined Carbs: Reduce white flour, white sugar, and similar items. Added Sugars & Unhealthy Oils: Be mindful of hidden sugars and trans fats. Sources for this month’s newsletter have been taken from: https://www.google.com/search?q=Adding+whole+foods+to+your+diet&sca_esv=07b4a2215fc3982c&source=hp&ei=1wpDaZrcA_if5NoPqa29iAw&iflsig=AOw8s4IAA AAAaUMY59d6uvIx-; https://goodhealthrecipes.com/whole-food-diet-recipes/ The Food and Thought Program works to promote awareness and provide short term counselling around the important link between. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program.
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