Healthy Eating
Healthy eating is about eating a sensible diet in moderate amounts to help maintain a healthy weight for our height. So it is important to eat the right amount of food according to how active we are, and eating a range of foods to ensure a balanced diet. We need a variety of foods in proportions to 'the eatwell plate' shown below, so that our diet can provide us with sufficient nutrients.
The eatwell plate makes healthy eating easier to understand by showing the types and proportions of food we need to have a healthy and well balanced diet.
Tips on healthy eating from the Food Standards Agency:
- Base your meal on starchy foods
- Eat lots more fruit and veg
- Eat more fish
- Cut down on saturated fat and sugar
- Try to eat less salt - no more than 6 grams a day
- Get active and try to maintain a healthy weight
- Drink plenty of water
- Don't skip breakfast
For more information, go to the Eatwell site
Food and drink can affect mood
What we eat and drink, how much and often we eat and drink, can affect our mood either in a positive or negative way. So it may be helpful to be aware of this if we have problems with anxiety and depression.
- Sugars: High sugar foods such as chocolate, sweets and sugary drinks all boost both mood and energy. However, this effect is unsustainable and short lived. It may be more effective to eat more complex carbohydrates such as pasta and rice for a longer lasting effect.
- B vitamins: These vitamins can affect mood because they help to release the energy from food and are also involved in the production of serotonin. B vitamins are found in wholegrains, yeast extract, meat, dairy produce, eggs, green leafy vegetables and nuts. Seratonin has various functions, including the regulation of mood, appetite and sleep.
- Selenium: This mineral is thought to affect thyroid function, mood and behaviour. It is found in brasil nuts, shellfish, kidney, liver and crab.
- Fats: Getting the correct balance of fats between Omega 3 and Omega 6 is important. We need more Omega 3 than 6 in our diet, but often there is more Omega 6. Omega 3 is found in linseed, pumpkin, walnuts, mackerel, herring, sardines, salmon, eggs and fresh tuna.
- Alcohol: Alcohol is a depressant drug. Some people take alcohol because they feel anxious or depressed and wish to be relieved of such negative feelings. However this relief is short lived, and alcohol is also addictive. In addition, people with alcohol problems often neglect their diet and vitamin deficiencies may occur.
Mood can also affect the amount we eat. Depression and anxiety can lead to overeating for some and under eating for others. This means eating either too much or too little of a certain type of food.
Regular eating rather than snacking means that the body and brain receive a regular supply of energy which helps to control weight and keep the mood more stable.
Healthy Pompey is a joint Portsmouth City Council and NHS Portsmouth programme to promote healthy lifestyles in the city and is delivered through the council's Health Improvement and Development Service. It suggests ways in which we can improve our diet and holds workshops and cookery sessions which help people to eat healthier. For advice on all aspects of healthy living and improving quality of life, go to www.nhs.uk/livewell.