Food plays an essential role in our lives, going far beyond solely promoting our body’s physical health. There’s increasing evidence that nutrition impacts our mental health. Food also helps foster our social and cultural connections.
Scientific research continues to find that what’s healthy for our body is also healthy for our minds. For example, research shows lower rates of depression amongst people who eat more vegetables and fruit; and, that eating vegetables/ fruit may improve symptoms amongst people who experience depression. Another example is that high blood sugar is associated with increased risk of Alzheimer’s Disease.
In addition to its roles in physical and mental health, food also plays an important role in connecting people. We can express our culture through food. For example, my partner immigrated to Canada from Peru over 25 years ago. His kids haven’t yet travelled there, but, my partner has cooked Peruvian dishes for the kiddos throughout their lives. Yes, dishes like Arroz Con Mariscos (rice with mixed seafood) and Chupe de Camarones (shrimp soup) provide nutrients like protein, vitamins, and minerals to help the boys grow. However, their true value lies in their ability to nourish the kids’ sense of self and connection to their cultural heritage. That’s just as important for their wellness as the nutrients are for their physical health.
So, considering foods’ multifaceted roles in our lives, what do I recommend you eat?
- Include 5 or more servings of vegetables and fruit each day. Choose veggies and fruit that you enjoy. Enjoy a wide variety – don’t get stuck in a rut.
- Eat minimal sugar.
- Include protein sources at your meals to help minimize blood sugar spikes.
- Include cultural/nostalgic foods. Every culture has foods that are amazingly rich in nutrients. There’s also value in including some of your cultural foods don’t have a lot of nutritional value/are high in sugar. In my experience, there’s usually a way to include them occasionally without a negative impact on your physical health.
Eat with others. Let food foster your social connections. For example:
- Ask your colleagues to have lunch together in the staff room (instead of at your desks).
- Eat dinner with your family – at the table, not in front of the TV.
- Meet friends for a coffee and go for a walk.
- Plan potluck dinners with friends, family and social groups.
- Look into becoming part of your local community garden.
Dietitian Kristen Yarker, MSC, RD combines the science of nutrition, the psychology of food, and behaviour change to help you create healthy eating habits that stick. Each Fall she makes warm, pink applesauce in memory of her grandmother.