Most personal goals fall apart in the same place. The big plan is usually fine. The trouble shows up on an ordinary Tuesday when you are tired, stressed and running late.
On those days, food is one of the first habits to slip. Breakfast gets skipped, lunch comes from a vending machine and dinner is whatever is fastest.
That matters more than people think, because the link between what we eat and how we feel runs both ways. This post looks at simple eating habits that can make hard weeks a little easier to manage.
If you want help with this one-on-one, a dietitian is the right person to talk to. New Leaf Dietetics is a Perth practice of Accredited Practising Dietitians and nutritionists in Applecross, and anxiety and depression are among the areas it lists on its website.
Why food and mood are linked
Mood affects food choices. When you feel flat or anxious, it is natural to reach for quick comfort foods that are high in sugar, salt and fat.
Food also affects mood. Dietitians Australia’s page on mental health, including anxiety and depression explains that diet is one part of the foundation for good mental health, alongside things like exercise, sleep and professional support.
The same page notes that a Mediterranean-style way of eating has been consistently linked with a lower risk of depression. That pattern is rich in vegetables, fruit, wholegrains, legumes, nuts, seeds, olive oil and fish.
None of this means food is a treatment on its own. If you are struggling with your mental health, your GP is the place to start. Food is simply one part of looking after yourself that is worth paying attention to.
Habit one: eat something in the first part of the day
A skipped breakfast often leads to a mid-morning crash and an afternoon of grazing.
Breakfast doesn’t need to be large or fancy. Oats with fruit, wholegrain toast with eggs or peanut butter, or yoghurt with a handful of nuts all take only a few minutes.
If you aren’t hungry early, that is fine. Take something with you and eat it when you get to work.
Habit two: plan for the 3pm slump
The mid-afternoon dip is when a lot of good intentions disappear. Low energy and a long to-do list make the biscuit tin hard to resist.
A planned snack works better than willpower. Keep a few options at your desk or in your bag:
- A piece of fruit and a small handful of nuts
- Wholegrain crackers with cheese
- A tub of plain yoghurt
- Leftover roast vegetables or a boiled egg
Having food ready removes the decision at the moment you are least able to make a good one.
Habit three: keep water close by
Being even a little dehydrated can leave you feeling tired and foggy. That can be easy to mistake for hunger or low mood.
Keep a water bottle on your desk or in the car. Plain tap water is cheapest. If you get bored of it, add a slice of lemon or some mint.
Keep an eye on caffeine too. A coffee or two is part of daily life for many people, but too much later in the day can affect sleep, and poor sleep makes everything harder.
Habit four: build meals around plants
You don’t need to follow a strict diet to eat more like the Mediterranean pattern. Small steps add up.
Add an extra vegetable to dinner. Swap white bread for wholegrain. Throw a tin of chickpeas or lentils into a soup or salad. Have fish once or twice a week if you eat it.
Fibre from plant foods also feeds the bacteria in your gut. Researchers are still learning about the gut and brain connection, and it is one reason dietitians often encourage a wide variety of plant foods.
Habit five: be kind to yourself about comfort food
Comfort food is a normal part of life. A bowl of hot chips with friends or a slice of birthday cake is not a failure.
The trouble starts when quick, highly processed food becomes the default every time you feel stressed. Over a long stretch, that pattern can leave you feeling worse.
A practical approach is to have a few easy, healthier comfort meals you enjoy. A big pot of vegetable soup, a homemade toasted sandwich with salad or a simple pasta with tinned tomatoes and beans can hit the spot without much effort.
Habit six: make the easy choice the healthy one
When you are under pressure, you will usually choose whatever takes the least effort. Use that to your advantage.
Prepare food when you have the energy, so it is waiting for you when you don’t. A few ideas:
- Cook a double batch on the weekend and freeze half.
- Wash and cut vegetables when you unpack the shopping.
- Keep tinned fish, frozen vegetables and microwave rice for emergency dinners.
- Put fruit where you can see it, and the treats somewhere less handy.
These small set-ups cut down the number of decisions you need to make during a busy week.
How this fits with other goals
Coaches often talk about keystone habits. These are small routines that make other good choices easier.
Regular, simple meals can work this way. When you eat steadily through the day, you may find it easier to stay focused at work, keep up with exercise and get to bed on time.
That doesn’t mean you need to track every bite. For most people, a few dependable routines matter more than any perfect plan.
When to talk to a professional
General advice only goes so far. Some people have health conditions, food allergies, past difficulties with eating or medications that change what good nutrition looks like for them.
If food and mood feel tangled up for you, talk to your GP. They can look at the whole picture and refer you to the right support, which may include a psychologist, a dietitian or both.
When choosing a dietitian, look for an Accredited Practising Dietitian (APD). That credential is managed by Dietitians Australia. Many practices offer in-clinic and online appointments, which can make it easier to fit a session into a busy week.
Start with one small change
Pick one habit from this list and try it for the next two weeks. Breakfast, a planned afternoon snack or a water bottle on your desk are all easy places to begin.
Once that feels normal, add another. Hard weeks will still come, but you will have a few simple routines in place to help you get through them.