My working world (psychology and dietetics) is heavily regulated. Registered psychologists and accredited practising dietitians can only share information that is evidence-based (even though the evidence is prone to change with emerging research). Regardless, what I am about to share makes complete sense and it unlikely to be disputed by ongoing research.

The SAD (standard Australian diet) is out, and the plant-based diet is in.

Research conducted at the Food and Mood Centre in Australia has confirmed what we already suspected. What you eat can affect your mood. The research found that a Mediterranean style diet improved mood in about a 1/3 of the participants. Anecdotally, I see this in my practice on a regular basis. When people eat better, they feel better.

So, what are the basics of a plant-based diet.

Out: the usual suspects – sugar, sweets, chocolate, processed foods including biscuits and refined cereals, sugary drinks as well as those that are artificially sweetened, deep fried foods especially those fried in the wrong type of oil.

In: a traditional Mediterranean style diet

  1. Lots of vegetables and salads with every meal. Ensure you choose a wide variety of colours and aim for 6+ serves per day
  2. Fresh fruit daily, around 2-3 serves and vary the type
  3. Healthy fat sources – extra virgin olive oil, olives, avocado, nuts and seeds
  4. Legumes including lentils, red kidney beans, lima beans, chick peas as a key source of protein
  5. Moderate amounts of meat, fish and poultry only and try to have a few meat free days where you use other sources of protein
  6. No more than two dairy serves with a preference for fermented sources like yoghurt and kefir
  7. Whole grain breads and cereals in moderation

LifePsyche – making life a healthy habit

 

Dr Anita Cochrane (PhD)

Clinical Psychologist

Accredited Practising Dietitian