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  • Writer's picture Sporty Healthy Habit


Mental health is a complex issue that can manifest itself in a multitude of ways. Perhaps you're anxious because of work or school obligations. Maybe you are dealing with a personal crisis, and you are worried about it. Whatever the case may be, it is important that you understand that improving your mental health does not have to be complicated.

In fact, you can improve your mental health at home and work by properly planning your meals and eating healthier.

Meal Plan
Meal Plan

In this article, you will learn about the connection between your diet and mental health. You will also discover how making small changes daily that have a positive impact on your mood can make you feel happier and thus help you live a healthier life.

How do you mentally start eating healthy?

Eating for your mind is vital because it helps you stay alert and focused. This is especially important during stressful times, such as when dealing with exams, a new job, or a family crisis.

By planning your meals, you can improve your mental health in a number of ways. You can make a list of healthy foods that make you feel good and make sure you eat them every day. This may appear to be a simple task, but it is one of the most effective ways to make a difference. For example, if you're in a bad mood because you're worried about school, you can eat strawberry yogurt to help you feel good.

You can also keep a food journal. This will not only help you track what you put into your body, but it will also help you identify any trigger that is affecting your mood. Once you've identified these foods, you can then remove them from your diet. For example, if you notice that eating donuts before bed makes you feel angry in the morning, you can simply stop eating them at night.

If it is not possible to eat for your mind every day, try to do it every other day.

What foods to eat to improve mental health?

When choosing the right foods for your mental health, variety is key. One main nutrient that you need to eat is fats which are essential for proper brain functioning. These can come from either plants or meat. If you suffer from anxiety, you should increase your intake of healthy fats such as olive oil to help you reduce your stress sensitivity.

Protein is another essential nutrient you need to improve your mental health. Chicken, beans, and lentils are all excellent sources of protein.

In addition, you should eat a moderate portion of fresh fruit and plenty of leafy greens. Sometimes, people experience mood swings because they lack certain micronutrients in their bodies.

If you believe you are not getting enough vitamins, minerals, and essential fatty acids, you could try eating foods rich in these nutrients as they are critical for your emotional and physical wellbeing.

Omega-3 fatty acids, for example, have been shown to reduce inflammation and may lower the risk of depression. Zinc, iron, and magnesium are all essential minerals that can improve brain health. You should make sure you are getting enough of these micronutrients in your food, as well as vitamins B, C, and E, on a daily basis.

How can I mentally change my eating habits?

One of the most effective ways to improve your mental health through meal planning is to plan your meals the night before or first thing in the morning. This is because it will help you schedule meals around the nutrients your body requires. And it will also help you keep your calorie intake low.

You'll know exactly what to eat if you plan your meals, and you'll be less likely to get carried away and eat junk food. This means that you will be able to focus on your health and wellbeing because you will not be tempted by high sugar or unhealthy foods that may negatively impact your mood.

What are the easy tips for meal planning?

The absolute best way to do meal planning is to keep things simple. You need to focus on your goal of eating healthy foods and not overcomplicate things.

You can start by planning your meal with a notebook. If you want to take it further, you can buy a food planner. You will find many different types on Most of these planners are cheap, and you can buy them for under $15. Just remember to avoid the complicated ones and go for the simple food planners.

If you do not want to write, you can use Apps like Yummly, Mealpreppro, or PlateJoy. Most of these apps have premium plans, but the basic options are free. That should be enough to get you started with your meal planning.

Another tip for proper meal planning is to include small snacks. When most people try to organize their food, they usually ignore snacks. You may not think of snacks as food, but these frequent meals we eat throughout the day can seriously impact our health. The goal is to make sure you include healthy snacks in your list. Because if you don't, you might find yourself eating junk food like a bag of chips and ruining your healthy meal plan.

As you make your food list, make sure to carefully read labels to ensure that they are low in sugar or salt and high in the nutrients you need, such as omega – 6 and Zinc. Most food labels nowadays can be deceiving. So, you need to do your own research to confirm the truth.

Herbs that helps with stress
Food to reduce stress

Also, your meal plan should be made daily or weekly. You want to make sure that each day has different foods. This makes it easier to stick to and saves you from having to think about food all the time.

Lastly, always make a grocery list when you go shopping and stick to it. This will keep you from spontaneously buying things you do not need.


Some people suffer from mental health issues as a result of external circumstances, while others are victims of their own thoughts and actions. Poor mental health can result in feelings of unhappiness, mood swings, and reduced productivity. What you eat can help you boost your brain health. That is why proper meal planning is necessary. It does not have to be hard; you can keep it simple and eat the right foods.

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