EATING WELL FOR MENTAL HEALTH
BY AMBER BATEMAN
7/21/2024
When I was first married, I knew how to cook scrambled eggs and put frozen foods in the oven. That was about it. My husband brought lemon pepper marinade into the marriage, and one day I attempted to use it. I coated some chicken with THE ENTIRE 12OZ BAG of dried marinade and thought about how pleased my new husband would be. After one bite, we both realized something was terribly wrong. It was as if the chicken grew in the sea it was so salty. Let’s just say I had a long way to go. A loooooong way.
Since then, I’ve learned a thing or two about cooking, and have come to really enjoy it. I think most people know that eating good quality, nutritious food is a great strategy to maintain physical and mental health. But many people feel overwhelmed by the thought of making good food consistently. I know I have. I’m grateful for the wise folks (in real life and on food network) who taught me a few important principles that have been life savers when it comes to eating well on a regular basis. I wanted to share a few practical tips for those of us who want to eat better at home, but need some encouragement. I’ve also added some meal ideas in the handouts section of this website.
NOTE: if you struggle with disordered eating such as excessive restricting, binging, or purging, I would ask you to consider seeing a licensed professional counselor to help you navigate your particular struggle. But also, I hope you can find some practical help in this post as well.
A general list of good foods
For the purposes of this article, I’m not going to get into why these foods are good for mental health, but here are some foods generally regarded as having mental health benefits:
Fish such as salmon, tuna, and sardines
Fresh vegetables such as broccoli, avocados, and dark leafy greens
Fresh (or frozen) berries such as blueberries, blackberries, raspberries, and strawberries
Whole grains such as wild rice and quinoa
Legumes such as beans, peas, and lentils
Nuts & seeds such as almonds, pistachios, and flax seed
Foods that contain probiotics such as yogurt, sauerkraut, kombucha, and fermented pickles
Non-processed meats
Olive oil
Foods to eat less of:
Processed foods such as enriched wheat products, items containing colored dyes, or processed meats and cheese.
Canola or vegetable oil
Sugar
Caffeine
Alcohol
This is not a gospel truth, to-be-followed-religiously list. We are not aiming for perfectionism or excessive extra stress. A list is just a tool to help inspire us to get started (and continue) eating better.
Addressing Common Objections
Objection A: I don’t have time to cook good food.
This is an extremely common and understandable perspective. Modern western culture values a busy life and it can take great intentionality to live less rushed. But in my opinion, this fast paced lifestyle is a recipe for unnecessary stress and robs us of nourishing, life giving practices, such as enjoying good food. I have a whole book coming out about this topic, but for now I encourage us to slow down our pace of life and make space for food. A few more practical tips:
Set aside time each week to meal plan (or at least think of some proteins, fruits, vegetables, and carbs), make a grocery list, and stock up on what you need.
Reduce the number of grocery trips by buying a little extra non-perishables and freezing extra meat and produce.
Work on creating a “meal rotation list” of go-to recipes so that you aren’t having to reinvent the wheel every week. Check out my “Meal Ideas” handout here for some inspiration.
If you have little kids, reserve TV time for when you are cooking so you can focus. Consider including older children in the cooking process and help them learn this valuable skill.
Objection B: I don’t know how to cook
Also very relatable. Tips:
Keep it simple. If you choose good quality, unexpired ingredients, you don’t need to add a lot extra to it. Often some olive oil, salt, and freshly cracked pepper will make about any fresh meat or vegetable taste good.
Read a cooking book such as Salt Fat Acid Heat by Samin Nosrat or watch a cooking show on TV or YouTube.
If there’s someone you know who cooks well, ask them for some of their favorite recipes and to give you some tips.
Release yourself from the pressure of getting it perfect. Start small and simple, and slowly add in more recipes as you have the time and motivation. Don’t compare yourself to others who seem to always bring an amazing dish to potluck. Just focus on enjoying the process of slowly improving.
Cooking is an ancient practice that can add so much richness and joy to life. It is a way to care for yourself, your loved ones, and your community. It can be a grounding experience to relieve unpleasant thoughts and emotions, as well as a way to build relationships and connect with others. Know that you are not alone if eating well feels overwhelming, but there is hope! You got this.
Resources:
https://www.mhanational.org/healthy-diet-eating-mental-health-mind
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health