Our diet plays an

important role for

both our physical and

mental health .

What we eat , as well

as our eating

patterns , can directly

affect our moods and

feelings . Studies

show that a lack of

nutrients can lead to :

- mood swings

- poor concentration

- depression , and

- tiredness .

Did you know? Drinking too muchalcohol can lead to

a Vitamin Bdeficiency which

can make you moreanxious and/or

depressed.

  •   C S # 1 N U T R I T I O N   •

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Did you know?

Certain foods contain

nutrients such as

magnesium and

selenium to help the

brain produce chemicals

that promote good

mental health. These

foods include bananas,

avocados, almonds,

salmon, eggs, green tea,

dark chocolate, spinach,

asparagus and

blueberries.

  •   C S # 1 N U T R I T I O N   •

Drink excessive amounts of caffeine

or alcohol .

Skip meals .  

Eat junk foods , especially when you

are depressed or anxious , as this

could make feelings worse .

www .communityservices1 .org /nutrition

Do:

Don't:

Have a good breakfast every morning

as studies show it has a positive effect

on mood and concentration .

Eat regular meals and healthy snacks .

  Include at least 1 serve of

carbohydrates with each meal , for

example 1 slice of bread , 1 cup of

cereal , � ⁄ � cup rice , pasta or potato .

Include omega-3 fatty acid (found in

salmon , tuna or omega-3 eggs) into

your diet . Studies have shown an

improvement in mood with an

increase of omega-3 .

Eat a variety of foods from the 5 food

groups .  

Drink plenty of water . The slightest

dehydration can affect your mood .

Exercise regularly , at least 30 minutes

a day .  

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