For Parents & Caregivers > Mental Wellness Basics

Nourishment

Like cars, our bodies and brains run best on high-quality fuel. Eating healthy foods can help us manage or reduce the risk of mental health disorders. Research suggests the Opens in a new tabMediterranean diet or Opens in a new tabGreen Mediterranean diet, which encourage lots of vegetables and fruit, whole grains, and healthful fats and proteins, are healthy for the mind and body. Foods like these have natural vitamins, minerals, and antioxidants that may help stabilize moods and prevent Opens in a new tabanxiety and Opens in a new tabdepression.

Low-quality fuel like ultra-processed foods or those high in refined sugars or additives can make us feel sluggish — and negatively affect our mental health. For example, diets high in refined sugars can worsen mood disorders like depression. And skipping meals can increase anxiety.

Eating nourishing foods can be hard if we’re on the go, running between practices, doctor’s appointments, school, or work. We all enjoy and may sometimes have too much low-quality fuel — chips here, ice cream there, candy, sugary drinks. Replacing these choices with nourishing foods can improve mood and how our bodies feel and work.

Six tips to try

  • Eat lots of fruits and vegetables of all colors.
  • Choose healthful proteins like fish, poultry, beans, and nuts. Limit red and processed meats.
  • Balance meals with whole grains like brown rice, whole-wheat bread, quinoa, and whole-grain pasta. Limit refined grains like white rice and white bread.
  • Eat fermented foods such as yogurt, kefir, kimchi, and kombucha.
  • Limit sugary drinks and desserts. Try satisfying your sweet tooth in alternate ways, like replacing sugary cereal with oatmeal sweetened with berries or cinnamon.
  • Drink plenty of water.

Modeling healthy eating can help your teen when it comes to making their own nutritious food choices. Planning and preparing healthy drinks, snacks, or meals with your child together can be a great way to teach them how to nourish themselves. As an added bonus, it’s another way to spend time connecting with one another.

Other ways to support mental wellness:

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Community
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Sleep
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Physical Activity
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Time in Nature