Food and Mood: Importance of Eating Regularly
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By Stacey Miller
1.
True or false
It’s OK to skip meals…
False.
It’s important to eat regularly, to balance your
energy levels and maintain concentration.
Eating regular meals also means you’re less likely to
over-eat later on.
1 Do you usually eat breakfast?
2 What do you eat for breakfast?
3 How do you feel if you skip breakfast?
1 Do you usually skip breakfast?
2 How do you feel as a result?
3 How do you feel if you do have
breakfast?
2. True or false
Energy drinks can lead to bad anxiety…
True
Energy drinks are full of sugar
and caffeine which can both
cause mood swings, sleep
problems and poor behaviour
3. True or false
Sugary cereals, like Co-Co Pops and Frosties
are a great way to start the day…
False
A sugary start to the day will set you up to
crave more sugar, snack more and have an
energy slump. Why not try some healthier
breakfast choices?
i.e. porridge with milk or Weetabix
1 For which food(s) do you get cravings?
2 What do you think triggers the
craving(s)?
3 How difficult is it for you to control your
cravings?
1 How do you manage to avoid, or control,
food cravings?
1 Cut down on the sugar you add to food
2 Cut down on ‘free’ sugars unlocked from food such as in fruit
juice.
3 Change from ‘white’ refined foods to ‘brown’ wholefoods
4 Always include some protein with every meal.
5 Always eat breakfast
6 Plan ahead what you are going to eat
7 Eat at regular intervals and eat three main meals a day
8 Eat snacks between meals (and before bed) if needed
9 Be prepared and carry healthy snacks when out and about
10 Cut down on stimulants
4. True or false
Eating regularly helps to avoid mood swings?
True
Having a regular meals helps to maintain
energy levels and improve your concentration
in class
Happier and less angry
5. True or false
Drinking 6 cups of water per day helps you
to concentrate better?
True
Drink 6-8 cups per day
Sometimes we’re actually thirsty, and not hungry
Increases energy and reduces tiredness
1 What helps you to do this?
2 How does this make you feel?
3 What advice would you give to
people who find it difficult to drink more
water?
1 What stops you from drinking more
water?
• Warm water can be more pleasant to drink than cold –
especially in winter – and is less of a ‘shock’ to the
stomach.
• Plain water can be livened up with a slice of lemon
• Starting the day with a drink of water supports your
body in flushing out the toxins that have been building
up during your overnight fast. This healthy habit can
also be used to encourage the regular bowel motions
that help with healthy brain functioning.
• If you dislike the taste of tap water, try bottled water or
water that has been filtered through a filter jug.
• Decide on a daily water-drinking target and schedule
water-stops throughout the day to ensure you reach
your goal.
6. True or false
Maintaining a healthy weight can boost your
confidence?
True
Eating regular meals & healthier choices can help
you to stay a healthy weight
Meaning…
You feel healthier and happier
7. True or false
Feeling angry or upset may lead to poor
food choices?
True
When we are upset or angry
we may seek food as a comfort or a
reward for a hard day
Try to reward yourself with non-food items
Use distraction techniques – go for a walk, hang out with friends, talk
to somebody
8. True or false
Drinking too much caffeine can lead to nervousness
and sleep problems
True
Caffeine is commonly found in tea, coffee, coke and
energy drinks
Caffeine can affect your mood – too much can cause
anxiety, nervousness and depression
1 What was it like?
2 How long did it last?
3 Do you still avoid or reduce the
amount of caffeine you have?
4 Why/why not?
1 Have you thought about reducing or
avoiding caffeine?
2 What prevents you from reducing or
avoiding caffeine?
cup of filter coffee 100mg
can of Red Bull 80mg
cup of instant coffee 66mg
cup of tea made with loose leaf tea 41mg
cup of tea made with a tea bag 40mg
can of cola 23mg
50g bar of plain chocolate 20mg
50g bar of milk chocolate 7mg
cup of ‘hot chocolate’ drink 5mg
cup of ‘green’ tea 4mg cup of ‘decaff’ 3mg
9.
Government guidelines recommend that you eat
how many portions of fruit and veg per day?
A. 2
B.5
C.8
D. 3
The answer is B – 5 portions
Having a variety of fruit and veg means that you get all the minerals
and vitamins your brain needs to stay healthy. A healthy brain means
you can think clearly, think more positively and have a happier outlook
on life
1 What helps you to do this?
2 How do you think it affects how you
feel?
3 What advice would you give to others
who find it difficult to do this?
1 What stops you from having ‘5 a day’?
10. True or false
You can improve your general mood by cutting down
on sugary and high fat foods?
True
Reducing sugar and high fat foods in your diet can
reduce mood swings, reduce sugar cravings, make you
feel happier, less anxious and give you more energy
Where to go for more information and support
Explore the connection between food choices and mood in this insightful content by Stacey Miller. Learn why skipping meals is not recommended, the impact of energy drinks on anxiety, and the effects of sugary cereals on your day. Discover tips to manage food cravings and improve sugar sensitivity through simple dietary adjustments. Take a closer look at how eating habits can influence mood swings and overall well-being.
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Presentation Transcript
Food and mood By Stacey Miller
Food and Mood Quiz True or false It s OK to skip meals 1. False. It s important to eat regularly, to balance your energy levels and maintain concentration. Eating regular meals also means you re less likely to over-eat later on.
Have you had some breakfast today? 1 Do you usually eat breakfast? 1 Do you usually skip breakfast? 2 What do you eat for breakfast? 2 How do you feel as a result? 3 How do you feel if you skip breakfast? 3 How do you feel if you do have breakfast?
Food and Mood Quiz 2. True or false Energy drinks can lead to bad anxiety True Energy drinks are full of sugar and caffeine which can both cause mood swings, sleep problems and poor behaviour
Food and Mood Quiz 3. True or false Sugary cereals, like Co-Co Pops and Frosties are a great way to start the day False A sugary start to the day will set you up to crave more sugar, snack more and have an energy slump. Why not try some healthier breakfast choices? i.e. porridge with milk or Weetabix
Do you get food cravings? 1 For which food(s) do you get cravings? 2 What do you think triggers the craving(s)? 3 How difficult is it for you to control your cravings? 1 How do you manage to avoid, or control, food cravings?
Ten ways to improve sugar sensitivity 1 Cut down on the sugar you add to food 2 Cut down on free sugars unlocked from food such as in fruit juice. 3 Change from white refined foods to brown wholefoods 4 Always include some protein with every meal. 5 Always eat breakfast 6 Plan ahead what you are going to eat 7 Eat at regular intervals and eat three main meals a day 8 Eat snacks between meals (and before bed) if needed 9 Be prepared and carry healthy snacks when out and about 10 Cut down on stimulants
Food and Mood Quiz 4. True or false Eating regularly helps to avoid mood swings? True Having a regular meals helps to maintain energy levels and improve your concentration in class Happier and less angry
Food and Mood Quiz 5. True or false Drinking 6 cups of water per day helps you to concentrate better? True Drink 6-8 cups per day Sometimes we re actually thirsty, and not hungry Increases energy and reduces tiredness
Do you drink some water every day? 1 What helps you to do this? 1 What stops you from drinking more water? 2 How does this make you feel? 3 What advice would you give to people who find it difficult to drink more water?
Water drinking tips Warm water can be more pleasant to drink than cold especially in winter and is less of a shock to the stomach. Plain water can be livened up with a slice of lemon Starting the day with a drink of water supports your body in flushing out the toxins that have been building up during your overnight fast. This healthy habit can also be used to encourage the regular bowel motions that help with healthy brain functioning. If you dislike the taste of tap water, try bottled water or water that has been filtered through a filter jug. Decide on a daily water-drinking target and schedule water-stops throughout the day to ensure you reach your goal.
Food and Mood Quiz 6. True or false Maintaining a healthy weight can boost your confidence? True Eating regular meals & healthier choices can help you to stay a healthy weight Meaning You feel healthier and happier
Food and Mood Quiz 7. True or false Feeling angry or upset may lead to poor food choices? True When we are upset or angry we may seek food as a comfort or a reward for a hard day Try to reward yourself with non-food items Use distraction techniques go for a walk, hang out with friends, talk to somebody
Food and Mood Quiz 8. True or false Drinking too much caffeine can lead to nervousness and sleep problems True Caffeine is commonly found in tea, coffee, coke and energy drinks Caffeine can affect your mood too much can cause anxiety, nervousness and depression
Have you experienced caffeine withdrawal symptoms? 1 What was it like? 1 Have you thought about reducing or avoiding caffeine? 2 How long did it last? 3 Do you still avoid or reduce the amount of caffeine you have? 2 What prevents you from reducing or avoiding caffeine? 4 Why/why not?
Approx. levels of caffeine in some common drinks cup of filter coffee 100mg can of Red Bull 80mg cup of instant coffee 66mg cup of tea made with loose leaf tea 41mg cup of tea made with a tea bag 40mg can of cola 23mg 50g bar of plain chocolate 20mg 50g bar of milk chocolate 7mg cup of hot chocolate drink 5mg cup of green tea 4mg cup of decaff 3mg
Food and Mood Quiz 9. Government guidelines recommend that you eat how many portions of fruit and veg per day? A. 2 B.5 C.8 D. 3 The answer is B 5 portions Having a variety of fruit and veg means that you get all the minerals and vitamins your brain needs to stay healthy. A healthy brain means you can think clearly, think more positively and have a happier outlook on life
Do you eat the minimum recommended 5 a day 1 What helps you to do this? 1 What stops you from having 5 a day ? 2 How do you think it affects how you feel? 3 What advice would you give to others who find it difficult to do this?
Food and Mood Quiz 10. True or false You can improve your general mood by cutting down on sugary and high fat foods? True Reducing sugar and high fat foods in your diet can reduce mood swings, reduce sugar cravings, make you feel happier, less anxious and give you more energy
The mind guide to food and mood www.nhs.uk/change4life Where to go for more information and support
