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Nutrition, Mental Health, & Well-Being

  • Writer: Armaan R
    Armaan R
  • Nov 28, 2025
  • 5 min read
(Photo Credit: Pexels – Elle Hughes)

*Disclaimer*

This post is written from the perspective of a therapist; therefore, it is meant to supplement (not replace) guidance received from a trained Registered Dietitian (RD) and nutritionist.

Introduction

As a therapist, I am trained to utilize various counselling modalities to support clients. However, I advocate that optimal mental health entails far more than working with a mental health practitioner. It requires a comprehensive approach that caters to the (1) mind, (2) body, and (3) spirit.

The innumerable benefits of a nutritious diet are widely known. Firth et al. (2019) conducted a meta-analysis, comprising 16 randomized controlled trials (RCT) and 45,826 participants, and found that healthy dietary interventions significantly improved symptoms of depression. Females participants experienced substantially greater benefits, from healthy dietary interventions, for anxiety and depressive symptoms (Firth et al., 2019). Bizzozero-Peroni et al. (2025) also conducted a meta-analysis, comprising 5 RCTs and 1,506 participants, and found that a Mediterranean diet significantly reduced symptoms of depression amongst young-middle aged adults with mild-major depressive symptoms. A Mediterranean diet comprises ample fruits, vegetables, beans, fish (rich in omega-3 fatty acids), natural cheeses, yogurt, whole grains, and lean white meat (Cleveland Clinic, 2025). Grajek et al. (2022) conducted a literature review, comprising 105 studies, and found that various mental health ailments were affiliated with metabolic disorders such as obesity, diabetes, and cardiovascular disease (CVD). The cause of these medical ailments are numerous; however, a poor diet is certainly a contributing factor. This small sample size of academic studies highlights the ample benefits afforded by consuming a nutritious and healthy food.

Incorporating A Healthier Diet

Modifying one’s diet can be a challenging endeavour, as eating patterns can be rigidly engrained. I tell my clients to start by making small changes. Consistency (sustainability) is more important that intensity, and it leads to pronounced benefits.

I have found the following strategies to help (1) improve nutritional intake, (2) maintain optimum weight, and (3) cultivate well-being:

(Photo Credit: Pexels – Martin Lopez)

  • Drink Ample Water:

    • Water has numerous biological benefits that include (CDC, 2024):

      • Maintaining optimal body temperature.

      • Lubrication of joints.

      • Removing body waste via perspiration, urination, and bowel movements.

      • Protecting sensitive tissues such as one’s spinal cord.

    • Riebl & Davey (2013) found a decline in physical, and cognitive, performance when there was greater than 2% body water loss via dehydration. Furthermore, certain aspects of mood (calmness, vigor, alertness, and joy), in women, were negatively impacted by fluid deprivation ( Pross et al., 2012, as cited in Riebl & Davey, 2013).

    • Drinking enough water also means that we remain well-hydrated, and reduces one’s desire to gravitate towards unhealthier options such as sodas (regular or diet), sweetened juices, energy drinks, and alcohol.

  • Be Cognizant of Portion Sizes:

    • When eating, try to be mindful of how much you are consuming.

    • For example, when consuming a post-meal desert, due so in moderation, as many deserts tend to be high in sugars (refined or otherwise).

    • Likewise, ensure that you are consuming a balanced intake of different food groups during your meal (rather than a surplus of one in particular).

    • A variety of factors influence how much food one should consume (NIDDK, 2021):

      • Age

      • Gender

      • Current weight and height

      • Level of physical activity

      • Metabolic levels

    • One can view dietary guidelines, consult with an R.D., and other healthcare providers to formulate a nutrition plan that includes the appropriate amount of food consumption.

  • Eat Mindfully:

    • As a therapist, I have seen benefits of adopting mindfulness practices.

    • Mindful eating entails being aware of (Harvard Chan School, 2025):

      • How the food was prepared.

      • Where the ingredients came from.

      • Internal and external hunger cues.

      • Food appearance, texture, taste, smell, and consistency.

    • Engaging in mindful eating allows one to recognize when they are full (80% capacity), and avoid overeating.

    • Savoring each bite and chewing food promotes good digestive health.

    • Distracted eating while driving, working, watching T.V., and using a phone are affiliated with elevated anxiety, overeating, weight gain, and poor health (Stanszus et al., 2019, as cited in Harvard Chan School, 2025).

    • Collaboration with a therapist, can help individuals learn mindfulness skills that can be employed when eating.

  • Read Food Labels:

    • Ensure that you are reading the nutritional content and ingredients within the foods that you are consuming.

    • Similar to other mindfulness practices, this helps us become more conscious of the foods that we are putting into our body.

  • Prepare Your Meals:

    • Cooking meals can be a therapeutic, and purposeful, practice.

    • Meal preparation is affiliated with a reduced risk of type 2 diabetes mellitus, hypertension, and other ailments (Polak et al., 2018; Zong et al., 2026, as cited in Klein & Parks, 2020).

    • Individuals that prepare their meals tend to (Wolfson & Bleich, 2015, as cited in Klein & Parks, 2020):

      • Consume less calories.

      • Gain less weight.

      • Eat higher quality food.

      • Spend less money on food.

      • Be more regimented with their diet.

    • Additionally, meal preparation allows us to control the ingredients we are putting in food.

      • In turn we can modify ingredients according to our lifestyle, health status, and energy requirements.

  • Formulate A Meal Plan & Cultivate An Eating Routine:

    • Creating a meal plan can help one stick to a defined framework that guides eating.

    • A meal plan, while defined, does not have to be rigid, and can allow for flexibility.

    • However, it affords a general guideline that one can use to guide their eating.

      • I have included a template, and completed, meal plan below (for reference):

Meal Plan – Template.
Meal Plan – Completed

Useful Resources

I have included some resources, for you to browse at your convenience, that can help foster healthy eating behaviour:

Conclusion

Proper nutrition contributes to numerous health benefits. Engaging in healthy eating should not be a source of worry, stress, and/or burden. For many, including myself, food is a source of tremendous pleasure and joy. Adopting a mindful stance to food consumption, and making minor, but impactful, dietary changes can lead to improved mental health and well-being. The key is to incorporate modifications that can be sustainable within the parameters of one’s diet. As with any endeavour, consistency leads to productive outcomes, and one’s diet is no different.

References (Sources)

Bizzozero-Peroni, B., Martínez-Vizcaíno, V., Fernández-Rodríguez, R., Jiménez-López, E., Núñez de Arenas-Arroyo, S., Saz-Lara, A., Díaz-Goñi, V., & Mesas, A. E. (2025). The impact of the Mediterranean diet on alleviating depressive symptoms in adults: A systematic review and meta-analysis of randomized controlled trials. Nutrition reviews, 83(1), 29–39. https://doi.org/10.1093/nutrit/nuad176

Centers for Disease Control and Prevention. (2024). About water and healthier drinks. Centers for Disease Control and Prevention. https://www.cdc.gov/healthy-weight-growth/water-healthy-drinks/index.html

Cleveland Clinic. What is the Mediterranean diet? Cleveland Clinic. 11 Sept. 2025. my.clevelandclinic.org/health/articles/16037-mediterranean-diet.

Firth, J., Marx, W., Dash, S., Carney, R., Teasdale, S. B., Solmi, M., Stubbs, B., Schuch, F. B., Carvalho, A. F., Jacka, F., & Sarris, J. (2019). The effects of dietary improvement on symptoms of depression and anxiety: A meta-analysis of randomized controlled trials. Psychosomatic medicine, 81(3), 265–280. https://doi.org/10.1097/PSY.0000000000000673

Grajek, M., Krupa-Kotara, K., Białek-Dratwa, A., Sobczyk, K., Grot, M., Kowalski, O., & Staśkiewicz, W. (2022). Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Frontiers in nutrition, 9, 943998. https://doi.org/10.3389/fnut.2022.943998

Klein, L., & Parks, K. (2020). Home meal preparation: A powerful medical intervention. American journal of lifestyle medicine, 14(3), 282–285. https://doi.org/10.1177/1559827620907344

Mindful eating. The Nutrition Source – Harvard Chan School. (2025, May 1). https://nutritionsource.hsph.harvard.edu/mindful-eating/

Riebl, S.K. & Davy, B.M. (2013). The hydration equation: Update on water balance and cognitive performance. ACSM’s Health & Fitness Journal, 17(6), 21-28. 10.1249/FIT.0b013e3182a9570f

U.S. Department of Health and Human Services. (2021). Food portions: Choosing just enough for you. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/weight-management/just-enough-food-portions

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Armaan Ratra

778-688-0876

Armaanratra.counselling@gmail.com

3056 Glen Dr Unit 500

Coquitlam BC V3B 0V1

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I am honoured to reside and work on the kʷikʷəƛ̓əm traditional and ancestral lands, including those parts that were historically shared with the q̓ic̓əy̓ (kat-zee), and other Coast Salish Peoples.

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