Been feeling a bit flat or down lately? Turns out one of the best nutritional messages isn’t only good for your health it’s good for your mood too. I feel like I say “eat more vegetables” about 50 times a day, but it really is important for both chronic disease prevention AND mental well being.
A number of studies recently have shown that a higher daily intake of vegetables and fruit are associated with better mood. A study conducted by Otago University showed that seven to eight serves of vegetables and fruit equalled a meaning positive change in mood. Another study of 80,000 people in the UK also found similar results.
Aim higher than the NZ 5 plus a day message – go for 7-8 serves! FYI, a serve is about 80g.
It’s not too hard to do – just add plenty of vegetables and some fruit at every meal and you’re there. Here’s some examples.
Example 1:
Breakfast: poached eggs on wholegrain toast with 2 grilled tomatoes and a large mushroom
Lunch: Chicken salad made with lots of salad greens, red onion, cucumber, tomato; chicken breast; chick peas and balsamic vinagerette
Dinner: lean beef steak with half a plate of stir fried vegetables
Snacks: fruit x 2, vegetable sticks with hummus
Example 2:
Breakfast: Green smoothie made with spinach or kale, berries, frozen banana and coconut water
Lunch: large wholemeal wrap with lots of salad vegetables, tuna and avocado
Dinner: Salmon fillet served with quinoa, grilled eggplant, zucchini, mushroom and tomatoes (half plate)
Snacks: cucumber, carrot and cherry tomatoes; fruit
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