Feed your brain regularly
Skipping meals can lead to low energy, irritability, and mood dips. Aim for regular meals and small snacks to keep blood sugar stable.
Build a mood-supportive plate
Healthy fats (sardines, tuna, mackerel, groundnuts) support brain cells
Protein at every meal (fish, eggs, beans, soy) helps produce mood-regulating chemicals like serotonin
Complex carbohydrates (oats, brown rice, whole-wheat bread, plantain, yam) provide steady energy
Fruits and vegetables reduce inflammation linked to depression
High-fibre foods support gut health, which is closely connected to mood
Foods to limit
Excess sugary foods, fried and ultra-processed meals, alcohol, and too much caffeine can worsen fatigue, sleep problems, and low mood.
The bottom line
Think of food as part of your mental health toolkit, not a standalone treatment. A balanced diet works best alongside good sleep, physical activity, social support, therapy, and medication when needed.
Eat regularly. Eat balanced. Support your brain — one meal at a time.