NUTRITION’S POWER FOR YOUNG PEOPLE’S MENTAL HEALTH
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Written by: Sophie Smalley, WorkPlace Wellbeing Specialist
Introduction
Food is often overlooked when it comes to mental health, but what we eat plays a huge role
in how we feel - physically, mentally and emotionally. For young people who are still growing
and developing, a balanced, nutrient-rich diet is even more important.
HOW OPTIMUM NUTRITION SUPPORTS MENTAL WELLBEING
Sharper focus - A well-fed brain functions better, improving concentration and cognitive
performance
Managed stress - Processed food can strain digestion, which may create more stress
on the body. Meanwhile, key nutrients like magnesium, which can be found in leafy
vegetables, wholegrains and nuts, support a healthy nerve function.
More energy - Achieved through more stable blood sugar levels.
Better sleep - The right amount of quality protein promotes fullness, required for a
restful, uninterrupted sleep.
SO HOW TO FUEL A HEALTHY BODY AND MIND?
Eat real food - Fresh, nutrient-packed, unprocessed food that nourishes from the inside
out.
Become friends with fruits and vegetables - Aim for at least 5 a day (more is even
better!) and a variety of colours (think of it as eating the rainbow!). Remember to include
something raw every day (like fresh herbs, avocado, nuts or onions).
Be creative and save money - Takeaways and processed foods are expensive and
often loaded with unhealthy additives. Instead prepare meals with affordable, nutritious
ingredients like lentils, beans and wholegrains.
Never skip breakfast - This meal sets the tone for your day. A delicious and nutritious
choice? Porridge topped up with nuts, seeds and fresh fruit.
Be smart with snacks - Swap crisps and sugary treats for fruits, raw veggies, nuts and
seeds to keep your energy levels stable.
Prioritise protein - Essential for muscle health and keeping you full. Explore plant-
based options like quinoa and chickpeas for a nutrient-packed boost.
Ditch energy drinks and sodas - These disturb blood sugar and energy levels and can
negatively impact mood and behaviour. Opt for water, herbal tea or homemade
smoothies instead.
THE BEST WAY TO TAKE CONTROL OF YOUR HEALTH? LEARN TO COOK!
Cooking is one of the most useful skills to have and it’s fun too. Start by making healthier
versions of your favourite meals. My son makes the best pizzas (even the dough!), which he
loads with fresh vegetables.
The more you learn about nutrition, the smarter your food choices will be. There are lots of
online resources (Instagram offers a wealth of healthy recipes) but if it feels a little
overwhelming, participate in a healthy eating workshop or ask a nutrition expert for advice. A
simple habit? Every time you eat, ask yourself: Is this food serving my body and mind well?
What benefits am I getting from this meal?
PARENTS AND CARERS - LEAD THE WAY!
Eating habits are created in childhood. If you want your family to eat well, show them how.
Involve them - let them choose recipes and help with the shopping. Cook together, explore
new foods and make healthy eating a common goal. The habits you create today will shape
their future and the next generations’ too.
About the Author:
Sophie’s passion for wellbeing and nutritious food began in her parents’ garden in the French Alps where she enjoyed a bountiful supply of fresh, organic fruits and vegetables all year round.
She studied nutrition in the UK, at the College of Naturopathic Medicine and further expanded her expertise by training as a Wellness Coach. She is also a certified corporate stress management trainer.
Dedicated to helping others succeed, she brings a unique blend of expertise, developed in large multinational organisations and across multiple industries. With a passion for enhancing both individual and organisational health, Sophie offers tailored wellbeing services to businesses keen to invest in their best asset – employees.
Learn more: Sophie smalley
