From the Guidelines
Maintaining a balanced caloric intake is crucial for mental health, as it directly impacts brain function and neurotransmitter production. The relationship between caloric intake and mental health is complex and bidirectional, with obesity being linked to a higher prevalence of depression, anxiety, and stress 1. A balanced diet that includes complex carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables is essential for supporting mental health.
Key considerations for a healthy diet include:
- Consuming 1,500-2,500 calories daily, varying by age, sex, and activity level
- Including foods rich in omega-3 fatty acids, B vitamins, and antioxidants, which directly support neurotransmitter production and brain health
- Avoiding severely restricting calories, as this can lead to nutritional deficiencies that negatively impact brain function
- Recognizing that both undereating and overeating can disrupt blood sugar levels, causing mood swings and irritability
It is also important to note that psychological distress can stem from deteriorating health, social stigma, and discrimination experienced by individuals living with obesity, highlighting the need for consistent assessment of psychological and behavioral factors in obesity treatment 1. If struggling with disordered eating patterns that affect mental health, consider working with both a registered dietitian and mental health professional to develop a sustainable eating plan that supports psychological wellbeing.
From the Research
Relationship Between Caloric Intake and Mental Health
- The relationship between caloric intake and mental health is complex, with evidence suggesting that nutrition plays a significant role in mental health outcomes 2, 3.
- Studies have shown that a healthy diet, characterized by high intakes of fruits, vegetables, and whole grains, is associated with better mental health outcomes, including reduced symptoms of depression and anxiety 4, 5.
- Conversely, a diet high in processed foods, sugar, and saturated fats has been linked to poorer mental health outcomes, including increased symptoms of depression and anxiety 5.
- The mechanisms by which diet influences mental health are not fully understood, but may involve the gut-brain axis, inflammation, and oxidative stress 3.
- Dietary interventions, such as increasing fruit and vegetable intake, have been shown to be effective in improving mental health outcomes, including reducing symptoms of depression and anxiety 6.
Key Findings
- High total intake of fruits and vegetables is associated with higher levels of optimism and self-efficacy, as well as reduced psychological distress 4.
- Dietary fibre intake is positively associated with mental health outcomes, including reduced symptoms of depression 3, 4.
- Omega-3 fatty acids, vitamins, and minerals may also play a role in mental health outcomes, although more research is needed to fully understand their effects 3, 6.
- The relationship between caloric intake and mental health is bidirectional, with mental health outcomes influencing dietary choices and vice versa 2, 5.
Dietary Recommendations
- Consuming at least 5 portions of fruit and vegetables per day may be beneficial for mental health 4.
- Increasing dietary fibre intake, through foods such as whole grains, fruits, and vegetables, may also be beneficial for mental health 3, 4.
- Limiting intake of processed foods, sugar, and saturated fats may also be beneficial for mental health outcomes 5.