It may be easy to overlook how much we eat. In a recent study, researchers compared data from nearly 11 billion people across 24 countries and found an average of 2,000 calories per person per day. That was around the equivalent of over 14 cups (4,800 g) of coffee in one. But aside from a healthy breakfast (or lunch), the vast majority of us don’t think too hard about all the food we consume. We might wonder if our daily intake affects our mental health or not, and whether processed foods have negative effects on the brain like they do on our bodies. Well, let’s find out.
Diet may affect your mood
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| Image by Gino Crescoli from Pixabay |
We are often told by doctors, therapists, and nutritionists that diets can help reduce stress, improve energy levels, and boost memory. And while these claims might support the idea of having a healthier lifestyle, research shows otherwise. For example, there is no evidence supporting changing eating habits to make you more energetic or fit. There is also little to show that eating small meals throughout the day has a positive impact on your energy levels. One reason this is so is due to the fact that our bodies need to conserve energy for active use. When we eat larger portions at dinnertime, it’s because our bodies need some sort of fuel boost, which requires additional energy. The best-case scenario is when you can get enough nutrients from your food during the day to satisfy your physical activity needs. However, even though we can access more nutritional value with smaller portions, we still might need to add extra calorie to our meal in order to sustain a high energy level. So, if you want to reap positive health outcomes, try incorporating a variety of foods into your diet. Aiming for a variety of whole grains, lean proteins, vegetable proteins, fruits, green vegetables, nuts, seeds and legumes is recommended since these foods offer different nutrient profiles, providing a wider range of vitamins and minerals.
It’s important to note that certain types of foods contain antioxidants, which protect cells against damage. Antioxidants play an essential role in fighting harmful free radicals, which contribute to many major chronic diseases. Free radicals cause cell degeneration, inflammation, and cancer. Eating antioxidant-rich foods like blueberries, strawberries, tomatoes, carrots, spinach, broccoli, kale, papaya, red peppers, olives, berries, onions and grapes are great ways to increase your vitamin C intake. These and other key foods can help keep you feeling well-rested and energized.
What foods should I avoid?
Although eating junk food doesn’t necessarily have anything to do with your mood, it does have something to do with it. According to research published in 2014, those who ate lots of sugary drinks had higher rates of depressive symptoms than those who didn’t snack as often. People who ate sugary drinks regularly were nearly three times more likely to report mild depression symptoms compared to non-snacking drinkers. Sugary beverages include sodas, fruit juices, tea, candy and chocolate. Snacks without added sugar include crackers, chips, cookies, and pretzels. Avoiding these foods can help maintain better psychological health.
How can I stop adding excess calories?
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| Image by Steve Buissinne from Pixabay |
One way to avoid overeating is to eat in small doses when you feel hungry. Another approach would be to try and eat fewer unhealthy snacks before hitting the sack. If you’re trying to lose weight, it’s important to include healthy fat sources such as olive oil, avocado, and coconut oil in your diet. Eating plenty of fresh veggies and fruits every day can also help cut back on sugary foods. Consuming a wide variety of meats and dairy will give you the most nutrients and calories. Try including wild salmon, turkey, chicken, seafood, beef, pork, lamb and eggs. To stay away from fried foods or deep-fried foods, opt for leaner cuts that may not contain saturated fats and trans fats. Also, instead of consuming fried foods, opt for baked fish and sausages. Lastly, choose nutritious canned tuna, spaghetti and baked shrimp instead of deep-fried canned food. All things considered, replacing sugary drinks with water and adding less protein in your diet can help keep you satisfied.
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