Slides to show evidence base behind eating and nutrition for health and depression

1. Food and Mood
• Introductions
• Your Expectations
• Eating well for better moods
• Your food and your mood – is
there anything I can change?
• Make and Taste – foods for Mood
• Session recap and feedback
dawn@dietwise.co.uk Tel 07928248727

2. • Dawn Shotton
• Registered dietitian and nutritionist 23 years
• NHS and private health care - local, national and
international
• Freelance for 10 years –
• One to one consultations
• Diet plans and regimens on line
• Group
• Training
• Corporate events and services
Free support at dietwise.co.uk
facebook.com/dietwise.co.uk
Twitter @DietWiseDawn
About me...............

3. Low mood – who?
dawn@dietwise.co.uk Tel 07928248727
• WHO – leading disease burden in high
income countries
• 1 in 20 people diagnosed depressed
in Britain
• Symptoms differ for different people

4. Some common signs.......
- Worthlessness
- Guilt
- Agitated/anxiety/worry
- Poor concentration
- Sleep changes
- Loss/low energy
- lack of motivation and interest
- slowing down – physically + mentally

5. What causes low moods?
• Biochemical?
• Psychologically predisposed?
• Common triggers.......
• Stress
• Bereavement
• Job loss
• Relationship break ups

6. How can food help?
Growing body of evidence that diet is important for –
• Prevention
• Development and
• Management

7. Blood sugars....
• Avoid refined sugary foods
• Enjoy high fibre starchy food
• Eat small and often

8. Fatty acids....
• Good evidence that higher
omega 3 intake =↓ depression
• Oily fish, olive oil/rapeseed oil

9. Protein ....
Good sources:
Meat, fish, eggs
Milk, nuts, seeds,
Lentils, yoghurt,
Cheese.
Perhaps important for brain and mood?

10. Vitamin B’s .......
Good sources:
Fresh vegetables and fruit,
Wholegrains, nuts, seeds, fish.
Help keep depressing by products low:

11. Hydration.........
dawn@dietwise.co.uk Tel 07928248727
Help keep depressing by products low:
Key points:
• 6-8 cups daily
• Avoid caffeine
• Limit alcohol

12. Putting it all together ........

13. A final word on exercise.......
dawn@dietwise.co.uk Tel 07928248727
30 minutes moderate exercise 5 x week