Diet and Your Mental Health

The daily choices you make on what food to eat have an impact on your personal mental state every day. Your brain is the organ that is responsible for your mood, your emotions, thinking processes, decision making skills, and attention span. It controls the mental processes that impact how you, as a human, feel on a daily basis. Therefore, it is important to provide it with the right fuel, so that it can function correctly each and everyday for the entirety of your life span.

            Pre-packaged, processed foods, drive-throughs, microwaves, and current societal patterns have caused cultures and families to prioritize convenience and efficiency within their diet rather than healthy functioning and beneficial ingredients. It is important to consider what foods promote and regulate the hormones and chemicals that are produced in your brain that increase a healthy mental state and positive mood. Leafy greens and vegetables, fruits, lean meat, and other sources of protein like eggs and nuts are great sources of the nutrition your brain needs to function. These foods promote a regular production of brain chemicals and neurotransmitters that support healthy functioning of brain processes and positive mood. They also protect and fuel other areas of the human body, such as the gut microbiome, nervous system, and immune system that contribute to not just your mental health, but your overall health and bodily functions. (https://www.mcleanhospital.org/essential/nutrition)

            Here is a recipe for a meal that not only includes ingredients that support your mental health, but is also quick and easy to prepare, store, and take on-the-go!

Taco Salad in a Jar! Total prep and cooking time: 30 minutes (6 servings)

Salad Ingredients

½ pound ground turkey

1 teaspoon chili powder

½ teaspoon cumin

¼ teaspoon garlic powder

¼ teaspoon sea salt

½ cup whole-grain tortilla chips (broken)

½ cup cheddar cheese (shredded)

3 cups romaine lettuce (chopped)

1 cup cherry tomatoes (halved)

½ cup salsa

Creamy Salsa Dressing Ingredients (optional)

2 tablespoons Greek yogurt (plain)

2 tablespoons avocado (mashed)

1 lime (juiced)

¼ cup salsa

Directions

1. Heat a skillet over medium heat and add the turkey. Cook until turkey is no longer pink and cooked through. Add spices, stir to combine and transfer into a bowl and let cool.
2. To make the salad, divide the tortilla chips between 6 jars. Layer each with the salsa, turkey mixture, tomatoes, lettuce, and cheese.
3. Mae the optional dressing by blending yogurt, avocado, lime juice, and salsa in a blender. Blend until creamy and smooth. Top the salad with the dressing, seal the jars, and store in the fridge until ready to eat. Eat within 1-2 days for the best results.

(https://skinnyms.com/skinny-taco-salad-in-a-jar/)

            If you wish to learn more about how to improve your diet to support your mental health, or other habits that can promote your mood and mental processes, please feel free to contact Olive Branch Counseling Associates, Inc. at 708-633-8000. We are located at 6819 – 167^th St. in Tinley Park, Illinois 60477. Olive Branch provides a variety of in person, as well as telehealth services to those of all ages. We would be happy to serve you!

Myleigh, undergrad intern, 2025

Olive Branch Counseling Associates