From time to time, you may get reminded by folks around you to watch what you eat. “Trust me, you don’t want to be a candidate for the Biggest Loser,” some might say. Others reason out that “gaining weight allows fats to hide your best features.”
Only the physical changes are what these concerned individuals talk about, however. That is extremely unhelpful and may force others like you to go against the mold that people seem to try to put you in. Instead of feeling encouraged to go on a diet, therefore, it may drive you to show them that your attractiveness won’t diminish even when you’re overweight.
Now, will your perspective differ once you realize that your mental health gets affected by the kinds of foods you consume? You read that correctly – what you eat can be a factor when it comes to how your brain will function. If you always devour stuff with low nutritional value, chances are, you turn up with health problems that may depress you or cause you to lose confidence. According to Shannon Kolakowski, PsyD. “Depression symptoms come out through excessively drinking alcohol, seeking out an affair outside of the relationship, becoming aggressive, or withdrawing from those you love. Similarly, physical symptoms like backaches or low sexual desire are less recognized as depression because they’re externalized.”
Assuming you don’t want your mental state to suffer due to your food choices, these are the things you should do:
1. Mix Up Your Selection
One of the issues that folks have about healthy eating is that they feel like it will only work once they get the same meals every day. Remember “Depression rates are higher among those with a Vitamin D deficiency. Fatty fish like salmon and tuna have the most naturally occurring Vitamin D.” Staci Lee Schnell, MS, CS, LMFT once said. For instance, green smoothie in the morning, baked cauliflower in the afternoon, and grilled salmon during supper. The truth, though, is that you can find other healthy dishes to mix up with the usual stuff. That may keep you from getting fed up with the diet and ordering an all-meat pizza, double cheeseburger, and milkshake for yourself.
2. Try Different Recipes
Considering you are not a master chef and you still are feeling your way around the kitchen, it is advisable to look for various recipes for a single dish. The reason is that it is not often easy to tell whether the first set of instructions has the best ingredients. If they are not too expensive, they are available all the time at the local market.
By getting ahold of more than one recipe, you can ensure that the food you’ll make is the healthiest version of all. Hence, whether it’s lasagna or a rice meal, you won’t feel guilty about finishing the plate.
3. Downsize The Portions
Say, you cooked half a pound of spaghetti. On a regular basis, you may have the appetite to eat half of that in one sitting. However, for the benefit of your mental health – and your wallet – you should cut the entire dish in quarters so that you have food for four mealtimes.
This technique is undeniably smart, in the sense that you will eat but never feel full. It will stop you then from skipping breakfast, lunch, or dinner, which are vital to keeping your brain healthy.
“Eat a healthful diet, that is low in fat, high in fiber, and rich in vitamins and minerals. Specific dietary factors that may be beneficial in depression are the B-complex vitamins (found in whole grains) and omega-3 fatty acids (found in cold-water fish, fish oil, and flax seeds),” says ADAA member Stephanie Kriesberg, PsyD. Changing your diet for the better does not merely have a positive effect on your body. Your mind will stay in a better – saner – place too since you are getting all the nutrients that your system needs at last.
Try not to put this task off any longer. Good luck!