WELLBEING
Nicki Chalmers
Diet and Wellbeing
Most research relating to diet and mental health has focused on adults. However, we are seeing more research relating specifically to children and mental health outcomes. Good nutrition is linked to better mental health and wellbeing.
Poor nutrition can impact children in many ways including externalised behaviours, poor concentration and tiredness, immune system function and delayed brain development. Nutrient deficiencies impact body and brain functioning, including mood regulation. For example, iron deficiencies can result in cognitive functioning impairments which impacts learning and memory.
It’s never too late to encourage healthy eating patterns, which can assist in:
- reducing psychological stress
- improving memory and concentration
- getting along with others
- decreasing anxiety
- decreasing aggression
- having less time off school
Improving diet can take some thought and foreplaning. We all know encouraging our children to eat healthy food options can be challenging at times. Not only that, budget stresses and time burdens can sometimes impact food choices.
Some ways that can help create positive lifelong eating habits include:
- encouraging water consumption
- have children assist with meal preparation and cooking. They are more likely to eat what they have helped create
- make mealtimes relaxed and eat together as a family
- be a good role model with the foods you eat
- teach children about nutrition and healthy eating – discuss what good foods are and point out sometimes foods
- plant a vegetable garden, even just simple vegetables and herbs
- avoid food rewards
- give children options. No-one likes to eat foods they really dislike. However, giving them choices from within a healthy range will increase the chances of them eating it
- use a visual food chart (see links below) and let the children check they have covered all the food groups each day.
- meal plan to help keep the budget down and ensure the food groups are being covered
Links for further information:
https://www.healthdirect.gov.au/healthy-eating-for-children
https://www.hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate/
Nicki Chalmers
Mental Health and Wellbeing Coordinator.