- There is increasing interest in the link between food and mood
- The precise cause and effect relationship between food and moods has yet to be scientifically established
- Oil-rich fish and fruit and vegetables are known to be beneficial
- It is important to stay well hydrated, eat breakfast every day and eat regular meals and snacks
- Choose carbohydrate-containing foods that raise blood sugar slowly and keep it steady for longer periods of time e.g. oats, some fruit and vegetables and pasta. Fluctuations in blood sugar levels are associated with changes in mood and energy
- Whatever foods you feed to your kids to help calm their mood, overall healthy eating and regular activity are vital
Apples are available all year round and can be eaten raw or cooked in a variety of sweet and savoury dishes. Apples keep well and are extremely portable making them an ideal choice for a lunchbox
Bread is a starchy food and is a good source of energy. Starchy foods should make up about one third of the food we eat. Buy a range of types and choose wholegrain varieties quite frequently. Use for sandwiches or toast and as an accompaniment to meals
Couscous is a partially cooked grain made from rolled semolina. It can be eaten hot or cold either as a main dish or as an accompaniment. Stir cooked vegetables, chopped nuts and/or dried fruit into it and flavour with a pinch of a favourite spice
Fresh and dried dates offer a useful source of fibre and are ideal to be eaten just as they are as an anytime of day snack and after a meal. Stuff them with cream cheese and/or nuts for a change. They keep really well in a cool dark cupboard and can be frozen
Eggs are an important source of protein, essential vitamins and minerals and can make a significant contribution to a healthy diet. Contrary to some opinion, there is no recommended limit on how many eggs people should eat
We should all be eating at least two portions of fish a week including one of oil-rich fish, but most people aren’t eating enough. Fish is rich in protein and minerals. Oil-rich fish such as salmon and sardines is rich in omega 3 fatty acids and a good source of vitamins A and D
A spicy avocado dip. Eat with pitta bread and vegetable sticks. Avocados contain monounsaturated fat. Monounsaturated fat is a major component of the Mediterranean diet which is consistently held up as a healthy model
A Middle Eastern puree made from cooked crushed chickpeas flavoured with crushed sesame seeds (tahini), oil, garlic and lemon juice. Serve with hot pitta bread and vegetable sticks
A frozen dessert made from dairy products combined with flavourings and sweeteners and seen primarily as a ‘treat’ or ‘fun food’. Treats and fun foods may actually help people maintain a long-term healthy diet in the long term by adding variety and enjoyment so go ahead and eat occasionally if you wish. Whizz together with some fruit to make a tasty and nutritious summer’s day smoothie
The knobbly looking Jerusalem artichoke belongs to the sunflower family and is delicious eaten raw in salads (peel them close to serving). They also taste great sautéed, stir fried and roasted
A dish usually made of flaked smoked haddock, boiled rice and eggs and traditionally eaten at breakfast
Lentils (along with beans and peas) are often called a ‘pulse’. They are a low-fat source of protein, fibre, vitamins and minerals and they count as one portion of the recommended 5-A-day of fruit and veg. Soak dried lentils well before boiling. Incredibly versatile, add to stews and soups and serve with rice and veg
A glass of milk is a quick and nutritious snack for kids and teenagers and is an important source of calcium, which as part of a healthy balanced diet helps to build strong bones. Drink milk straight, in milkshakes, on breakfast cereals and use in custard and rice pudding and in savoury sauces
Nuts are a tasty source of protein and other nutrients. Unsalted nuts are a convenient and nutritious snack eaten on their own or with seeds and/or raisins. They can be toasted and added to salads and as a garnish to curries
A good source of carbohydrate and fibre, oats are a wholegrain that helps keep energy levels even so they are an ideal food to eat at breakfast. Eat oats in porridge, snack bars and crumble toppings
Peanuts actually grow underground and are in the legume or dried bean family. Peanuts are a good source of protein and contain many vitamins and minerals. Use peanut butter in sandwiches and on hot toast
Originally from Peru, this grain is related to spinach and contains iron and protein. Use in salads or serve instead of rice and potatoes
A rich vegetable stew made with courgettes, sweet peppers, tomatoes, aubergines, onions, garlic and herbs. Eat it hot or cold, as a main course or served as a side dish in main meals
The World Health Organisation recommends that we each eat 400g of fruit and vegetables every day, 30g of which - that’s about a large handful - should be pulses, nuts and seeds
Tzatziki is traditionally made of yoghurt, cucumbers olive oil and plenty of garlic. Garnish it with an olive and eat it together with hot toasted pitta bread as a snack or as a starter to a main meal
Recognise it by its distinctive, thick, mottled green and yellow skin that peels easily and tastes rather like grapefruit. Eat it as it is or use it in fruit salads or other fruit-based desserts
Most people know that we should be eating at least 5 fruit and veg a day, but most of us aren’t eating enough. Eat your vegetables fresh, frozen, tinned, dried or juiced, they all count, although potatoes don’t because they’re a starchy food
Colourful to look at and tasty and refreshing to eat, one slice will give you one portion towards your 5-A-Day
A cream soup or consommé thickened and garnished with diced chicken
High in calcium, drink your yoghurt rather than eat it for a change. Calcium is essential for strong bones and teeth, muscle contraction, blood clotting and the transmission of nerve impulses
The Italian and American word for courgette. Zucchini are very versatile to cook. Serve raw with dips or cooked on their own with meals and in vegetable dishes such as ratatouille and vegetable curry
