Mind home › How we can help you › Information and advice › Treatments › Food and mood › Eating habits and practical tips

How we can help you

 

Eating habits and practical tips

The following information has been written to give some general guidance around healthy eating. This is a brief guide to help you start developing good eating habits and a balanced diet, both of which can have positive effects on your physical and mental wellbeing.

What is a balanced diet?
Healthy eating on the go
Eating well on a budget
Healthy eating recipes

What is a balanced diet?

The most important aspect of eating well for good mental health is to maintain a balanced diet. It is essential to give your body all of the nutrients it needs without consuming excess calories, which can lead to obesity and other health problems. This means eating a variety of foods from all five food groups.

The five main food groups are:

  • fruit and vegetables;
  • carbohydrates, such as bread and potatoes;
  • proteins, such as meat and pulses;
  • dairy products;
  • fats and sugars, such as butter and sweets.

Fruit and vegetables are generally low in calories and an excellent source of fibre and vitamins. You can eat as many fruit and vegetables as you like. Health officials recommend that we eat at least five portions of fruit and vegetables a day to help stay healthy.

Carbohydrates are another important part of a balanced diet. Carbohydrates provide most of our calories throughout the day. Complex carbohydrates, such as wholemeal bread, are considered to be better for you than regular carbohydrates, as they release their energy slowly, making you feel fuller for longer.

Proteins provide your body with amino acids. Amino acids are vital for your body's development and growth, and essential for various elements of our bodies, including neurotransmitters, which are essential for our brain to function properly. Meat contains protein, but it can be high in fat: it is recommend that you don’t eat too much meat every day.

Dairy products supply your body with calcium, protein and vitamins but can also be high in fat, so should always be eaten in moderation.

Fats and sugars are necessary for your body in small amounts. We all need some fats in our diet: certain fatty components are needed in the formation of hormones, for example. Fats and sugars are fine in small amounts some, such as olive oil and chocolate, may even have some health benefits. However, fats and sugars should generally be easten in moderation.

Healthy eating on the go

Preparing a meal from scratch is a great way to be sure of what you are eating. Time constraints can sometimes make this difficult, so here are some practical tips for eating well on the go:

  • Fruit, either fresh or dried, and nuts are a great healthy snack. They are easy to eat on the run, full of vitamins and a slow-release energy source.
  • If you're running late in the morning, cereal and granola bars are an excellent breakfast alternative.
  • Take leftover dinner to work for lunch: you get a square meal and save money.
  • Plan ahead: soup can be made in big batches and frozen in individual portions ready to take to work.
  • Fish is excellent if you're in a hurry, it cooks quickly and can be eaten very simply. It’s a great source of essential fatty acids and omega-3.
  • Using a slow cooker means you can have a freshly cooked dinner as soon as you get in; put all your ingredients in it before you go out.
  • If you do have to get something from the shops when you are out and about, try to choose salads and fruit instead of sandwiches and crisps.

Eating well on a budget

You can eat a healthy balanced diet without buying the most expensive ranges in the supermarket or filling your cupboards with vitamin pills. Here are a few links to tips on how to eat well on a budget.

Food plans recipe book
A booklet produced by the U.S Department Of Agriculture to help save money while producing healthy meals.

British Heart Foundation, Cheap eats
Tips on how to recession proof your diet.

Frugal living in the UK
A variety of cheap and healthy recipes.

The Royal College of Psychiatry gives ten tips for healthy eating on a budget: 

  1. Avoid ready meals and take-ways. They are often rich in fat and sugars and may not provide good value for money.
  2. Avoid buying snacks such as crisps, ice creams and sweets apart from the occasional treat.
  3. Shop seasonal fruits and vegetables. For instance, oranges and bananas are winter fruits whereas strawberries and peaches are summer fruits. Broccoli and parsnips are winter vegetables whereas and zucchinis (courgettes) and peppers are summer vegetables. Buying fruits and vegetables out of season can be expensive.
  4. Buy fresh foods such as fruit, vegetables and meats in small amounts and more often since they go off easily.
  5. Avoid canned foods if possible. For instance dried beans and pasta are less expensive than canned beans and processed pasta. Also canned fruits can be more expensive than seasonal fresh fruit but have fewer vitamins.
  6. Avoid fizzy drinks and fruit juices. They are often quite expensive. Use water and fruit instead.
  7. Compare prices in local shops and supermarkets and take advantage of special offers.
  8. Use “generic” supermarket brands instead of classic brands. They often contain the same ingredients but are cheaper.
  9. Cook and eat together with others and share the costs.
  10. Make a shopping list and plan your food budget every week. If you feel you cannot do this on your own, ask for help. For instance a key worker may be able to help.

Healthy eating recipes

Fruit oat and seed bars
Easy and quick to put together, these make a tasty low GI snack or a speedy breakfast.

20 minute rice supper
Cooked in the microwave and full of omega-3: great if you don't have much time in the evening.

Stir fry vegetable with cashews
A balanced vegan meal that's ready in just 20 minutes.

Chicken and white bean stew
A super low-fat stew that freezes really well, ready for another day.

Find more recipes at:

Share |
Back to top ↑