Understanding Food and Mood: Importance of Eating Regularly

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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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Uploaded on Aug 04, 2024 | 1 Views

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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