Nutrition
Updated: Jun 14
Lessons on nutrition that can benefit mental health from specialist dietician Katherine Paterson.
November Meeting: Nutrition
Our November meeting welcomed guest speaker Katherine Paterson, a specialist dietician from Norwich. Her highly informative presentation covers an overview of nutrition, the NHS Eatwell Guide recommendations for a healthy diet, and current research exploring types of diet and bipolar.
The word 'nutrition', we learned, comes from the Latin root 'nutrire', meaning 'feed or nourish'. Interestingly, it is also where the origin of the word 'nurse' comes from. The simple process of nutrition is that food or drink is consumed and broken down into nutrients which travel through the bloodstream to different parts of the body. These nutrients are used as 'fuel' or energy for the body and is why it is important to stay properly nourished.
Eatwell Guide
In the UK, the NHS provides a recommended diet to ensure proper nourishment call the Eatwell Guide. It applies to most people regardless of weight, dietary restrictions/preferences, or ethnic origin. The guide divides foods into groups depending on their nutritional role and shows the proportions of each needed for a healthy, varied diet. In her presentation Katherine discusses the different food groups and how to include them in your diet.
Main Food Groups
Fruit and vegetables
Potatoes, bread, rice, pasta and other starchy
carbohydrates
Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
Oils and spreads
Key Diet Recommendations
Eat at least 5 portions of a variety of fruit and vegetables every day.
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choose wholegrain versions where possible.
Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily).
Have some dairy or dairy alternatives (such as soya drinks); choose lower fat and lower sugar options.
Choose unsaturated oils and spreads and eat in small amounts.
Drink 6-8 cups/glasses of fluid a day.
If consuming foods and drinks high in fat, salt, or sugar, consume less often and in small amounts.
Diet and Bipolar
There are other nutritional strategies in addition to the Eatwell Guide that show promise for promoting wellbeing, especially in connection with bipolar. There's growing interest in the effects of the Mediterranean Diet and the Therapeutic Ketogenic Diet on bipolar symptoms, and research is currently being conducted to explore their different impacts. A study from the University of Berkley is exploring the effects of the Mediterranean Diet versus time-restricted eating (EBC), and another study is being conducted at the University of Edinburgh to compare the Therapeutic Ketogenic Diet and the NHS recommended Eatwell Guide.
Key Self-Management Recommendations
Separate from diet, Katherine offered other tips and strategies for managing our nutrition intake when we are depressed or manic/hypomanic:
Create a routine with planned times for eating and drinking.
Consider using an alarm to prompt you to eat or drink
Cook larger batches of meals to freeze and heat up when you feel unable to cook.
Keep fridge and pantry stocked with essentials that are easy to prepare.
Eat small nutritious meals when appetite is low but eat more often.
Seek advice for help with meal plans if overeating or comfort eating.
Eat with friends or family to help boost intake.
Ask for help with shopping and food preparation.
Drink plenty of water to maintain hydration.
Limit consumption of alcohol and caffeine.
Consider creating a sleep routine.
This list is not exhaustive and it is important to note that some people may need individualised support from a dietician or medical/healthcare team to meet their nutritional needs.
We greatly appreciate Katherine's time and effort in sharing her knowledge with us. For more in depth information, click here to view Katherine's full presentation.
