Nutrition and Mental Health Worksheet

What is the theory behind this Nutrition and Mental Health Worksheet?

Nutrition fuels our mind just as much as it fuels our body. A well rounded healthy diet significantly impacts not just the physical health of an individual but also their mental health, Our food choices affect our mood and vice versa. Poor food choices can be harmful for our brain chemistry which requires a certain amount of nutrients to be able to function properly. 

How will the worksheet help?

The worksheet will provide general information about how nutrition is connected to mental health. It can help spread awareness about the benefits of making better food choices on one’s mental health and mental well-being

How to use the worksheet?

This worksheet can be used for general awareness in the public about how our food choices affect not just our physical health but mental health as well. It can be used to promote healthy eating habits in the general population. 

Nutrition and Mental Health Worksheet

Our diet affects not just our physical health but our mental health too. Our brain, the very organ that controls everything from body movements to our thoughts, emotions and memories needs to be nourished just as our other organs. 

Proper nutrition ensures our body and mind are capable of handling and coping with daily stressors. A tired body and a fatigued mind is less likely to put up any sort of fight against negative influences. 

Following are some helpful tips that can ensure you are fueling your body and mind correctly:

  • Do not skip meals deliberately. A low blood sugar is detrimental to your physical and mental health. Take small meals spaced out throughout your waking hours.
  • Keep a check on your caffeine intake. Excessive use can cause sleep disturbances, irritability and induce panic-like or anxiety symptoms
  • Let’s talk about GOOD FATS. 
  • Omega-3 fatty acids found in many types fish, nuts and seeds are known to lower risk of anxiety and depression
  • Dairy products and Meat from animals that are fed organic food also have omega-3 fatty acids. 
  • Use healthy oils for cooking, baking and salad dressings such as olive, coconut, avocado, sesame, mustard and nut oils.
  • Avoid processed, packaged and fatty, fried foods like the plague! It goes without saying that consumption of such food causes a host of physical issues and has been linked with depression. 
  • Vegetables and fruits are nature’s supplements that are packed full of helpful nutrients. Make sure to eat 4 to 5 servings of veggies and fruits a day. 
  • Add proteins to your diet. They have amino acids that are essential chemicals needed by our brain to regulate our thoughts and moods. Protein rich foods include: nuts, legumes, poultry, meat, eggs, cheese.
  • Take care of your gut by taking probiotics, fibre rich foods and fluids. Our gut is connected to our emotional and mental states. It is the first one to suffer when we are stressed. 

MOST IMPORTANTLY! Be mindful of what you put into your body. Research what is good and bad for you. An occasional treat does not hurt but an occasional treat every other day is definitely problematic!

Write your key learning points from the information provided above.


List nutrition relate goals you can incorporate in your daily life to improve mental health.



Owen, L & Corfe, B. (2017). The role of diet and nutrition on mental health and wellbeing. Proceedings of the Nutrition Society, 76, 1-2.

You can download this worksheet here.

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