Healthy Eating Habits and Mindful Grocery Shopping

 Healthy Eating Habits

Eating nutritious and delicious foods can make a difference in someone's mental and physical health. 

The best foods for mental health wellness have a variety of vitamins, amino acids, proteins, and other components. 

    Examples:

• Foods that have B vitamins are known to combat depressive states and irritability

•   Foods that are high in B vitamins include liver, fresh orange juice, milk, cheese, poultry, and red meat.

• Iron-rich foods can help by contributing to the production of brain chemicals that regulate mood. Include meats, nuts and seeds, dried fruits (prunes, raisins, apricots), iron-fortified bread, as well as some cereals.

• Probiotics such as yogurt, sauerkraut, and kimchi can help with the body’s absorption of various nutrients needed for a healthy lifestyle. - and they taste GREAT!

I have low iron so ensuring I incorporate foods with high iron content is vital to me feeling and performing at my best!

A few examples of other foods that benefit mental health are eggs, salmon, and collard greens. I am a HUGE fan of salmon. I usually eat it once a week with a bowl of rice, spicy mayo, and seaweed chips. I also love throwing it on a chopped salad for a fresh lunch or dinner. 

Each of these foods has a lot of nutritional value that can also contribute to bettering your mental health overall!

Deficiencies in these areas can lead not only to poor moods but also to mental illnesses. Depression and anxiety are related to some deficiencies in food intake. Getting the right variety and amounts of these foods will allow the body to get the nutrients it needs to be properly balanced, including stabilizing mood and brain functionality.

Mindful Grocery Shopping

When I go grocery shopping I make sure I have my nutritional needs in mind and choose foods based on those needs. I usually try to only purchase one unhealthy snack per grocery trip but of course, there are days I slip up. My favorite unhealthy treats are oreos, takis, and anything gummy related. 

Keeping my body nourished is very important in maintaining my focus and energy when getting home late from long shifts or balancing multiple assignments. I also tend to drink a lot of water which is always beneficial. 

My Shopping List:

• English muffins
• Tofutti Vegan Cream Cheese
• A large piece of salmon (split into 2-3 meals)
• Mixed greens
• Cauliflower
• Lactose-free Ricotta Cheese
• Chicken Breast
• Green beans
• Baby carrots
• Tomato paste
• Coconut cream
• Swirl Rye bread
• Light Mayo
• Brussel Sprouts
• Lactose-free milk
• White rice

I love eating baby carrots as a snack with my favorite vegan ranch from Marie's and making spicy pasta is another one of my favorite simple and delicious meals. I simply mix tomato paste, salt, pepper, garlic, coconut cream, red pepper, and chile powder, and mix it in with some rigatoni pasta - chef's kiss. 

This is your reminder to prioritize your health and make sure you are eating enough and ensure you are getting the right nutrients for your body! Bon Appétit!