Support your mental health with nutrition—without overhauling your whole diet

Simple, non-intimidating tips to support your mental health

Telling someone to “just eat healthier” when they’re anxious, exhausted, or overwhelmed?

Not exactly helpful.

Supporting your mental health doesn’t require green juice or giving up your favorite foods. And it definitely doesn’t mean overhauling your entire diet overnight.

Most of the time, it’s the tiniest shifts—the ones that take an extra two minutes—that make the biggest difference.

Here are four simple things you can do this week that I’ve seen have incredible impacts—for myself, and for the clients I work with.

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1. Add protein to breakfast.

Blood sugar crashes are sneaky saboteurs of mental health and breakfast sets the tone for the day.

If you’re doing just coffee and a banana in the morning, your blood sugar is not feeling the most supported!

Try:

• Eggs with a side of berries

• A smoothie with Greek yogurt and nut butter

• Leftover dinner (I’m serious—this is the ultimate lazy hack!)

My client once went from “why am I crashing by 11AM” to “oh, wow I feel stable!” in a week. Her secret? Swapping her fruit-only breakfast for eggs and avocado toast. That’s it.

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2. Drink water before coffee.

You’ve heard this before, I know. But dehydration makes everything feel worse: fatigue, anxiety, brain fog.

You don’t need to guzzle 40 oz in the morning. Just one glass before your caffeine. That’s the bar.

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3. Take lunch away from your laptop.

No more bites in between emails.

This one I am so guilty of but, it’s so important.

Eating without distraction supports digestion and gives your body a chance to downshift in between a busy day.

Try a 15-minute break. Music off. Phone down. Deep breath. Chew thoroughly. You’ll come back more focused and feeling better.

I’ve seen people’s gut health improve pretty significantly from just focusing on tasting and chewing their food without distraction; gut health = better mental health.

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4. Make half your plate veggies

Yes, this dietitian is talking veggies! Making half your plate veggies ensures you are fueling your brain and body with the nutrients it needs.

Vegetables are rich in fiber and nutrients that reduce inflammation and support gut health. Plus, when you fill half your plate with plants, you naturally balance your blood sugar—and that keeps your energy and emotions more stable.

Try adding spinach to your eggs, throwing arugula under your grain bowl, or tossing some roasted veggies next to whatever protein you’re already making. Breakfast salad? I do it So do my most vibrant, least-hangry clients.

My personal favorite: sautéed zucchini, mushrooms, and kale with garlic, tossed into eggs and topped with feta. It takes 6 minutes. Your future self will thank you.

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Don’t start with everything—just pick one.

Supporting your mental health is not about being perfect—it’s about giving your body what it needs to feel safe, steady, and nourished.