If you live with diabetes, chances are you’ve heard it before:

“Should you be eating that?”
“Are you allowed cake?”
“I thought people with diabetes can’t have sugar?”

These comments often come up at the worst possible times—birthday parties, Christmas lunch, Easter gatherings, or when you’re simply trying to enjoy a meal out. While usually well-meaning, they can feel intrusive, judgmental, and frankly exhausting.

If you are nodding your head, you are not alone. Diabetes stigma is still very real and is an important topic for discussion.

The problem with “food policing”

As you know, diabetes management is complex, individual, and influenced by many factors—medication, other medical conditions, activity, stress, timing, and overall eating patterns.

Yet people often reduce it to a single moment:
– one slice of cake
– one dessert
– one meal

This kind of “food policing”:

• Oversimplifies diabetes
• Reinforces outdated myths
• Can create shame or guilt around food
• Undermines a person’s autonomy and lived experience

The reality? People with diabetes can include a wide variety of foods in their diet. What matters most is the overall pattern, not one occasion.

Special occasions are part of life

Food is more than fuel—it’s connection, culture, and celebration.

Whether it’s:

• Christmas dinner with all the trimmings
• Birthday cake
• Easter chocolate
• A meal out with friends

These moments matter. Managing diabetes doesn’t mean missing out, it means making informed, flexible choices that work for you.

What to do when someone comments?

Having a few go-to responses can make these situations easier. The goal isn’t to argue, it’s to set boundaries, educate (if you want to), or simply move on.

Calm and confident

• “I’ve got it under control, thanks”
• “I work this into my plan”
• “I know how this affects me”

 Light but firm

• “If I had a dollar for every time I heard that
”
• “Good thing you’re not my dietitian!”
• “I can assure you, I’ve done this before”

Educational (if you feel like it)

• “People with diabetes can eat all kinds of foods, it’s about balance”
• “It’s not just about sugar; there’s a lot more to it”
• “One food doesn’t define my health”

Boundary-setting

• “I’d rather not talk about my food choices”
• “I appreciate your concern, but I’ve got this”

And sometimes, the best response is no response at all.

The bigger picture: tackling stigma

Comments like “should you be eating that?” might seem small, but over time they contribute to:

• Feeling judged or watched
• Anxiety around eating in public
• Misunderstanding of diabetes in the wider community

Reducing stigma starts with awareness:

• Diabetes is not caused by a single food
• Management looks different for everyone
• People living with diabetes are the experts in their own care

Remember:

You don’t need to justify your food choices.
You don’t need permission to enjoy a celebration.
And you don’t need to carry the weight of other people’s misunderstandings.

By Rebecca McPhee, Accredited Practising Dietitian

When you’re living with diabetes, you know how much the right lunch can help keep your energy up and your blood glucose steady. The good news? Eating well doesn’t have to be boring or complicated. These lunch ideas are easy to make, delicious, and built from everyday ingredients you can find anywhere.

Perfect for school lunch boxes, busy days on the go, or simply refreshing your weekly meal rotation, they’re nutritious, satisfying, and designed to help you feel your best throughout the day.

1. Mini frittata cups

• What’s inside: Eggs, leek, pumpkin, feta cheese, and herbs baked in a muffin tin.
• Why it works: Portable protein boost, easy to pre-make and freeze.

2. Quinoa, chickpea & tuna salad

• What’s inside: Cooked quinoa, chickpeas, tuna in springwater, cherry tomatoes, cucumber, avocado, a drizzle of oil olive and a squeeze of lemon.
• Why it works: Low GI carbs, and healthy fats for sustained energy.

3. Yoghurt & berry bento

• What’s inside: Greek yoghurt, blueberries, strawberries, and a sprinkle of Granola.
• Why it works: Protein-rich, fresh, and naturally sweet without added sugar.

4. Rice paper roll salad

• What’s inside: Iceberg lettuce, tofu or chicken, cucumber, capsicum, carrot, and coriander.
• Why it works: Fresh, hydrating, and easy to portion.

5. Lower carb pizza

• What’s inside: Low carb wrap, tomato passata, sliced capsicum, button mushrooms, grated cheese.
• Why it works: Pizza appeal, but with more fibre and less refined flour.

6. Veggie & cheese skewers

• What’s inside: Cherry tomatoes, cucumber rounds, cheese cubes, and wholegrain crackers on the side.
• Why it works: Well balanced with carbs, protein, and fibre.

7. High protein chicken pumpkin lentil soup (Thermos)

• What’s inside: Chicken, pumpkin, diced carrot, lentils, zucchini, baby spinach, and vegetable stock.
• Why it works: Warm, filling, and a great source of slow-release carbs.

8. Cottage cheese, egg & veggie dip box

• What’s inside: Cottage cheese, a boiled egg, carrot sticks, celery, and capsicum strips, with a few wholegrain crackers.
• Why it works: Low-carb, high-protein snack lunch.

9. Meatballs (cold or warm)

• What’s inside: Meatballs made with lean beef mince, oregano, garlic, grated zucchini, grated carrot, grated onion and almond meal. Why it works: Comfort food made with lean protein.

10. Veggie sticks, wholegrain crackers, and hummus

• What’s inside:  veggie sticks, wholegrain crackers, and hummus
• Why it works: High fibre, low GI, source of plant protein

Christmas is all about gathering around the table with friends and family, and what better way to celebrate than with a spread that’s both festive and nourishing? Whether you’re looking for vibrant salads, flavour-packed mains, or fun, healthy treats for the kids, there’s something here for everyone. From colourful veggie Christmas trees and jewelled quinoa with salmon to sweet strawberry Santa hats and spiced nuts, these ideas will help you serve up a feast that feels indulgent without compromising on health.

Barley, cherry & fetta salad

Chicken Kofta with Watermelon & Feta Salad

Veggie Christmas trees

BBQ Chicken Drumsticks with Summer Green Salad

Jewelled Quinoa with Salmon

Barbecued Salmon with Brazilian Vinaigrette

Christmas spiced nuts

Christmas santa strawberry hats

Watermelon Christmas trees

Chocolate fudge balls

A new range of tasty, balanced meals developed by chefs and nutrition experts is now available at thanks to a partnership between Youfoodz and șÚÁÏÍű. 

The new Healthy Balanced Range aims to make life easier for Australians living with, or at risk of diabetes, thanks to innovative work with the nation’s top ready-made meal company.  

The meals are prepared with fresh, whole ingredients and are ready in minutes with classics such as Roast Chicken in Capsicum Sauce, and Roast Beef and Minted Gravy plus culinary delights from Europe, Asia and the Middle East. 

The new Healthy Balanced range of 25 fresh meals was developed in collaboration with nutrition experts from șÚÁÏÍű, and every meal aligns with șÚÁÏÍű’s food and nutrition guidelines – no counting, no planning, just balanced meals that taste great. 

Youfoodz, will also donate 50 cents from the sale of every meal to șÚÁÏÍű to help the organisation continue its important work for people living with, and at risk of, diabetes. 

șÚÁÏÍű Group CEO Justine Cain said the partnership is designed to make it easier for people living with diabetes to make healthy food choices.  

“Living with diabetes means making lots of daily decisions. The new Healthy Balanced range is designed to take out the stress without compromising on taste” Ms Cain said.  

“This is a new era of how we support people living with diabetes with practical, real-world solutions to make life that little bit easier. 

“We all live busy lives, so it’s really important for people to have options for healthy eating for days when cooking just isn’t on the cards.” 

Youfoodz Managing Director Rajah Augustinraj said the company is proud to partner with șÚÁÏÍű to support the diabetes community and provide a great new range of meals. 

“At Youfoodz, we’re all about providing fresh, healthy ready meals for Australians living busy lives. The new Healthy Balanced range is made with wholesome Aussie ingredients, loaded with natural proteins and packed with fresh veggies in every pack,” he said.

“We’re also proud to support the important work of șÚÁÏÍű by donating 50 cents from every meal to make healthy eating easier for all Australians. It’s a choice our customers can feel really good about.”    

șÚÁÏÍű’s Accredited Practising Dietician Rebecca McPhee said the fresh meals are made with quality ingredients and unlike many ready-made options are low in sodium.   

“They’re a great lunch choice for busy people on the go, or an easy dinner solution a few nights a week,” Ms McPhee said. 

“As with any healthy eating plan, variety is key, and this range offers something for everyone.”  

“With calorie and carbohydrate-controlled portions plus a good balance of protein and fibre, the guesswork is taken out of healthy eating, helping you stay satisfied and on track.” 

The Health Balanced Range meals are available from the Youfoodz website and all of the meals which meet the șÚÁÏÍű nutritional guidelines can be identified by a șÚÁÏÍű logo. 

șÚÁÏÍű recommends people living with diabetes consult with their health professional about their individual dietary needs. 

For more information, visit diabetesaustralia.com.au. 

About șÚÁÏÍű 

șÚÁÏÍű is the national organisation supporting all people living with, or at risk of, diabetes. The organisation works in collaboration with members, consumers, health professionals, researchers, and the community to put people first and drive better outcomes. 

For more information, visit www.diabetesaustralia.com.au. 

Looking to improve your diet without giving up the foods you love? Making small, smart swaps is a simple and sustainable way to boost your nutrition. Rather than eliminating entire food groups, try replacing less nutritious ingredients with healthier alternatives that still satisfy. These seven easy food swaps can help you cut down on carbs, sugar, and saturated fats, while adding more fibre, protein, and flavour to your meals.

Swap white flour for almond flour

Why? Almond flour has significantly less carbohydrate and more protein and fibre than white flour.

Plain white flour per 100g contains 73.2g of carbohydrate compared to almond flour which contains 5.1g of carbohydrate. Per 100g, almond flour also contains double the protein and quadruple the fibre compared to white flour.

Tip: Use almond flour in baking and crumbing meat such as nuggets and schnitzel.

Swap pasta for spiralised vegetables

Why? Using spiralised zucchini, carrots, beetroot, or cucumber significantly lowers the carbohydrate intake of a meal, and increases vegetable serves.

Dry pasta per 100g contains 65.1g carbs compared to zucchini ‘zoodles’ which contain 1.7g/100g.

Swap sausages for kofta

Why? Compared to sausages, koftas are lower in saturated fat and higher in protein. Use lean beef, pork, chicken or turkey mince instead of lamb mince to make the koftas. Sausages, per 100g, contain 14.5g protein and 8.7g saturated fat, compared to a kofta made with chicken mince which contains 19.2g protein and 1.8g saturated fat.

Swap Baji mix or roasted nuts for spicy, dry roasted nuts

Why? Baji mix and roasted nuts are delicious and moreish but contain a lot of fat and therefore calories.

Tip: Make your own spicy nut mix by heating two teaspoons of olive oil in a pan and some spices such as ground cumin, coriander, chilli and salt spicy or Moroccan spice mix. Stir until fragrant. Add one cup of raw nuts and stir until well coated in the spice mix and starting to turn a brown colour. Remove from the heat as soon as you start to smell the nuts roasting. Careful not to burn them!

Swap lasagna sheets for eggplant and zucchini slices

Why? Using eggplant and/or zucchini slices instead of lasagna sheets significantly lowers the carbohydrate intake of a meal and increases vegetable serves.

Tip:

Swap toasted muesli for natural, untoasted muesli

Why? Untoasted, natural muesli contains less fat than toasted. Better yet, make your own muesli at home with some whole oats and your favourite nuts and seeds. Try one of our recipes below.

Pecan Maple Granola with Greek Yoghurt & Blueberries

Lower Carb Granola

By Accredited Practising Dietitian, Rebecca McPhee

For Miguel Maestre, food is more than just sustenance, it’s a powerful tool for mental wellbeing, connection, and joy.

As an RUOK? ambassador and șÚÁÏÍű spokesperson, Miguel has been vocal about the challenges of mental health, especially in high-pressure industries like hospitality. He’s used his platform to encourage open conversations around burnout, stress, and the healing power of food.

“When you eat a fresh watermelon from the fridge, it feels amazing,” Miguel says. “Way better than a lolly. A salad makes you feel good. Fried chicken might taste good in the moment, but a big greasy meal makes me feel terrible.”

Miguel’s message is clear: eating well can help you feel well. Fresh, vibrant meals don’t just support physical health, they can lift your mood and bring joy to everyday life. His approach to food and wellbeing includes:

• Choose fresh over processed: Whole foods like fruits, vegetables, nuts, and fish help stabilise energy, and mood.
• Cook with colour: Bright, colourful meals are visually uplifting and packed with nutrients.
• Make it social: Cooking and eating with others fosters connection and reduces isolation.
• Start small: You don’t need to be a chef, just begin with simple, nourishing meals.

Miguel’s culinary journey is deeply rooted in his Spanish heritage and his love for Australian native ingredients. As he shared here, food is a way to connect with culture, land, and loved ones. “Food is connection, comfort, and a daily reminder that looking after yourself can start with what’s on your plate.”

His passion for wellbeing is reflected in every dish from leafy greens in daily salads to the bold flavours of bush tomatoes and lemon myrtle. Miguel’s cooking is a celebration of life, love, and the small moments that bring us together.

Whether you’re cooking for one or sharing a meal with family, Miguel’s advice is simple: choose fresh, cook with heart, and let food be a source of joy.

Looking for inspiration? Try Miguel’s delicious chicken paella recipe.

Good food doesn’t have to come with a hefty price tag. For chef, TV personality, and șÚÁÏÍű Ambassador Miguel Maestre, cooking well on a budget is all about planning, creativity, and making smart choices.

Miguel’s philosophy is simple: “We just need to be smarter. You’ll be amazed at how much you can save.” His approach to budget-friendly cooking is grounded in practical tips that anyone can follow:

• Plan ahead: Knowing what you’re cooking each day helps reduce impulse buys and food waste. Sharing your meal plan with your family also encourages collaboration and accountability.
• Buy in bulk: Staples like rice, pasta, legumes, and whole chickens are cost-effective and versatile. Bulk prepping allows you to transform one base dish into multiple meals—think Bolognese that becomes tacos, burritos, or cottage pie.
• Use everything: Waste not, want not. That roast chicken carcass? Boil it down for a rich, homemade stock that adds depth to soups and sauces.
• Shop smart: Avoid shopping when hungry and resist the temptation of large quantities of premium cuts. A small piece of quality steak, sliced thin and served with plenty of veggies, is just as satisfying and enjoyable.
• Roast your veggies: Simple ingredients like carrots become flavour-packed delights when roasted with mustard and olive oil.

Miguel’s love for fresh, honest ingredients is at the heart of his cooking. He’s a passionate advocate for , celebrating ingredients like lemon myrtle, pepperberry, bush tomatoes, and salt clams. “I love using lemon myrtle, it has a very Mediterranean taste,” he says. “And pepperberry—the leaves burn in your mouth!”

His pantry is a vibrant mix of tropical fruits, leafy greens, and everyday staples. “Cos lettuce! It is the most underrated ingredient in the world,” he laughs.

From avocados and mangoes to tomatoes and garlic, Miguel’s meals are a celebration of freshness and flavour.

Miguel’s cooking is not just about saving money, it’s about finding joy. His dishes reflect a deep connection to culture, land, and wellbeing. By embracing simplicity and making thoughtful choices, Miguel shows us that cooking on a budget can be both delicious and deeply rewarding.

Plant-based diets are becoming increasingly popular, and for good reason. They’re rich in vitamins, minerals, antioxidants, and fibre — all of which support heart health, gut health, and overall wellbeing. For people living with diabetes, a plant-based approach can also offer benefits such as improved blood glucose management, weight control, and reduced risk of long-term complications.

It doesn’t mean you need to go 100% plant-based, unless you are following a vegetarian or vegan diet. Animal proteins like fish, chicken, lean red meat and eggs can still be part of a healthy, balanced diet. The goal is simply to get more vegetables, legumes, and fruit onto your plate.

However, there’s one important piece of the puzzle: managing carbohydrate intake. Many plant-based foods, such as fruits, some vegetables, whole grains, and legumes, are healthy but naturally higher in carbs.

The goal isn’t to avoid carbs altogether but to choose them wisely, manage portion sizes, and pair them with protein, healthy fats, and plenty of fibre. That way, you get all the benefits of a plant-rich diet without sending your blood glucose on a rollercoaster ride.

The benefits of adding more plants to your diet

• Better heart health: Plant foods are naturally lower in saturated fat and higher in fibre, both of which support healthy cholesterol and blood pressure levels.
• Stable energy: Whole plant foods release energy more slowly, thanks to fibre, which helps avoid sharp blood glucose spikes.
• Weight management: Plant foods are high in fibre making them filling so you are likely to eat less and maintain a healthy weight.
• Gut health: A variety of plant foods nourishes good gut bacteria, which play a role in inflammation and overall metabolic health.

Carbs and plant-based eating: striking the balance

Not all carbs are created equal. The key is choosing quality carbs (low GI) in the right amounts:

1. Choose whole grains: Swap white rice and pasta for lower-GI options such as quinoa, pearl barley or buckwheat.
2. Embrace legumes: Lentils, chickpeas, and beans are excellent sources of plant protein and fibre. Aim for a maximum of 1/3 to 1/2 cup per meal rather than large servings.
3. Fill half your plate with non-starchy vegetables: Leafy greens, capsicum, zucchini, eggplant, mushrooms, and broccoli are low in carbs but high in nutrients and fibre.
4. Include fruit, but portion caution: Include two serves of portioned, seasonal fruit each day. Berries are a lower carb choice and rich in antioxidants and fibre.
5. Try plant protein and healthy fats: Plant protein such as tofu, tempeh plus healthy fats such as nuts, seeds, and avocado add balance, helping you feel satisfied and stabilising blood glucose levels.

Putting it into practice

• Build meals around vegetables, legumes, then add smaller portions of whole grains if desired. Finish it off with a serve of lean protein and good fats.
• Experiment with lower-carb swaps such as cauliflower rice, cauliflower mash or zucchini noodles to enjoy variety without overloading on carbs.
• Plan snacks that combine carbs with protein or fat — for example, apple slices with 100% peanut or almond butter, or hummus with veggie sticks.

By Rebecca McPhee, Accredited Practising Dietitian

Chef, TV personality, proud family man, and șÚÁÏÍű Ambassador, Miguel Maestre is someone who believes in the power of food to bring people together and lift the spirit.

His journey to becoming one of Australia’s most loved food personalities started in the sun-drenched south of Spain, in a city called Murcia. The region is known for its vibrant festivals and is sometimes referred to as the “Garden of Europe” due to its fertile lands and agricultural production. The area is bursting with fresh produce, flavour, and family – all things Miguel still holds close.

The middle child of three brothers, Miguel grew up in a home full of laughter, joy and great food. His parents are still in Murcia, “they are beautiful, still in love, and both happy and healthy,” says Miguel.

Food at the heart of his childhood

His grandfather, a towering, strong-willed man ran a farm, fathered 20 children, and lived with diabetes.

“He was 150 kilos and as stubborn as anything,” says Miguel. “I think about him a lot. He was part of the big, noisy family I grew up in where food was love, and food brought people together.”

On Sundays the entire extended family gathered around a huge paella pan or a roasting tray of pork at the farm.

“We picked capsicums straight from the plant, pulled watermelons out of the ground. Food wasn’t just a meal, it was an event,” says Miguel.

From those big, joyful gatherings, Miguel’s passion grew.

A journey from Spain to Scotland, and on to Sydney

At 19, driven by a desire to cook and a hunger for adventure, Miguel packed up and left Spain to become a chef. His first stop was Edinburgh.

“It was a baptism of fire,” he laughs. “I washed dishes, peeled prawns, and worked security as a bouncer on weekends, but I loved every second of it.”

Three years in Edinburgh not only sharpened his culinary skills but also introduced him to Sascha, the woman who would become his wife. Together, they chased a new dream across the globe to Australia. Miguel and Sascha arrived in Sydney with “a suitcase full of dreams, an empty wallet, and a passion for life”.

Kitchen to camera

In Australia, Miguel worked with some of the country’s culinary greats, such as Tony Bilson and Serge Dansereau, across iconic kitchens including Bathers’ Pavilion in Bondi. But it was a chance encounter during a TV shoot at the Pavilion that changed everything.

A producer spotted something in Miguel, charisma, warmth, and a spark that couldn’t be ignored. “He thought I might be good on TV,” says Miguel. “His famous last words.”

Soon, he found himself filming segments with Ed Halmagyi on Better Homes and Gardens and, just three weeks later, Miguel landed a contract with Channel 7.

From Boys Weekend on Foxtel to 11 years and over 600 episodes on The Living Room with Network 10, Miguel became a household name. He was a natural in front of the camera, known for his humour, heart, and high-energy.

“Live cooking is my favourite thing to do. Last year I did over 35 live shows, including my 100th Good Food & Wine Show. I’m the Rafael Nadal of cooking demos,” he laughs.

Alongside his many live shows, Miguel is also a savvy entrepreneur. Under his brand, Miguel is now one of Australia’s largest manufacturers of free-range pork and has over 70 products on shelves. But if you ask him his biggest achievement, he doesn’t hesitate “Being the husband to Sascha and dad to Claudia and Morgan,” he replies.

A Spanish soul with Aussie roots

While Miguel is proudly Spanish, he’s deeply in love with Australia and its native ingredients.

“I’ve made paella with buffalo and crocodile in the Northern Territory, and cooked barramundi straight from the water wrapped in paperbark over fire.

“I love using lemon myrtle, it has a very Mediterranean taste, and pepperberry – the leaves burn in your mouth. I love bush tomatoes, fish, and salt clams. There are so many amazing ingredients in Australia.”

Miguel is also passionate about simple, fresh ingredients.

“Extra virgin olive oil is very important. We are lucky in Australia to have amazing olive oil. And bananas, avocados, mangoes, tomatoes, fish, shellfish, nuts, garlic, and chilli. Leafy greens are amazing – I make a salad every day. And cos lettuce! It is the most underrated ingredient in the world.”

Miguel’s budget tips

Miguel doesn’t believe good food needs to be expensive; the secret is planning for the week ahead.

• Know what you’re cooking each day and tell the family. You can save 40% on your food budget with good planning.
• Never shop hungry.
• Buy in bulk. Get a whole chicken instead of chicken pieces, large packs of mince, rice, pasta, legumes.
• If you buy in bulk, you can also prep in bulk. Make a huge pan of Bolognese and use it for different meals across the week. Think spaghetti Bolognese, tacos, burritos, cottage pie.
• Use everything – boil the carcass of the roast chicken in water and then you have a delicious stock for risotto.

“We get carried away with things like wagyu,” he says. “If you want steak, just use one small piece, slice it really thin and serve with loads of veggies and salad.

“We just need to be smarter. Roast carrots in the oven with mustard. That is so cheap and turns into the most delicious accompaniment. You will be amazed at how much you can save.”

Fuss free food

Miguel is passionate about helping everyday people fall in love with cooking.

“You don’t need to be on MasterChef to cook dinner,” he says. “A French omelette with ham and cheese is a great start.

“If you are scared of chopping chicken – that’s okay. Buy it pre-cut, and grab a bag of salad. Just get started.

“For good health, reduce the amount of salt you use and instead reach for the herbs and veggies. A clove of garlic, lamb mince, and a handful of mint, roll into meatballs and you’re done.

“Add veggies to everything zucchini in your Bolognese, spiralised carrots in frittatas, grated cauliflower in couscous. The kids won’t even notice.

“And make your own sauces,” he adds. “One egg, splash of vinegar and boom. Homemade mayo. So much healthier than the bottled stuff.”

Food, mood, and mental health

As an RUOK? ambassador, Miguel is a big believer in the power of food to lift mood.

“When you eat a fresh watermelon from the fridge it feels amazing, right? Way better than a lolly. A salad makes you feel good. Fried chicken might taste good in the moment, but a big greasy meal makes me feel terrible.”

For Miguel, eating well isn’t just about nutrition, it’s a way of life that supports mental wellbeing. He used his platform on I’m A Celebrity… Get Me Out of Here! in 2020 to help start conversations about mental health and burnout. He knows firsthand the relentless pressure in hospitality and says when you mix that with the stigma people often feel about speaking up, it can get dark very quickly. He raised $100,000 for RUOK?, and left the jungle with a renewed passion for resourceful, joyful cooking.

Miguel Maestre is many things: chef, entertainer, entrepreneur, dad, husband, and above all, a passionate believer that food is more than fuel – it’s connection, comfort, and a daily reminder that looking after yourself can start with what’s on your plate.

Have you ever noticed when you are experiencing a particular feeling or mood you reach for food? It might be grabbing something sweet, such as chocolate, when you are feeling down or stressed, or a packet of chips when you are bored. While the occasional treat is normal and part of a balanced diet, relying on refined, processed food all the time can have a negative impact on your health, including your brain. In fact, a high intake of refined, processed foods has been linked to impaired brain function, including low mood, poor concentration, and depression.

Studies have compared the western diet to more traditional diets such as the Mediterranean and Japanese Okinawan diet and found the risk of depression is 25-35% lower in those who eat a more traditional diet. What is the difference? A more traditional type of diet is based on vegetables, fruit, unprocessed wholegrains, legumes, fish and seafood, small amounts of lean protein and dairy, and minimal processed, refined foods.

Easy ways to include nutrient-dense whole foods to sustain your mood

1. Omega-3 rich fish: Your brain’s best friend

Your brain holds the key to regulating your emotions and mood, but did you know 60% of your brain and nervous system is composed of fat? This fat-rich network plays a crucial role in maintaining optimal brain function, and ultimately your mood. Fuelling your brain and nervous system with omega-3 fats is the best way to help the nervous system avoid slowing down and continue to help regulate your mood. In fact, research has found that low levels of omega-3 fats are linked to depressed mood, hostility, and impulsive behaviour. The best sources of omega-3 come from oily salmon, tuna, sardines, mackerel, and herring, and it is recommended to include this two or three times a week.

Ideas: Add some omega-3 rich fish to the barbecue or a salad to keep your brain nourished and to lift your mood.

2. Nuts: Tiny powerhouses for your mood and mind

Nuts provide a host of benefits for both the brain and your mood. Packed with nutrients such as healthy fats, antioxidants, and essential vitamins, nuts offer a natural boost to brain function. Additionally, nuts contain mood-enhancing compounds, including serotonin and magnesium, which can help regulate mood and promote a sense of wellbeing.

Ideas: Include some raw nuts as a snack. One serve of raw nuts = 30g (1/4 cup). Nuts also make a great addition to dishes, including granola, smoothies, salads, soups, stir fries, and curries.

3. Legumes: Protein-packed mood elevators

Legumes, such as lentils, chickpeas, and kidney beans, are not only excellent sources of plant-based protein but also powerhouses. These versatile foods are packed with essential nutrients, including folate, magnesium, and iron, which play a crucial role in keeping your mood balanced.

Ideas: Add legumes to soups, salads, casseroles, and dips.

4. Berries: Bursting with goodness and antioxidants

Berries such as blueberries, strawberries and raspberries are rich in vitamin C and anthocyanins, which have been linked to improved mood and cognitive function.

Ideas: Snack on a handful of berries, blend them into a smoothie, or top Greek yoghurt or oats with a colourful medley of berries to uplift your mood.

5. Oats

Start your morning with a nourishing bowl of porridge or granola, and you will be guaranteed to kick-start your day on a positive note. Oats have a low GI value, meaning they provide a sustained release of energy and help keep your blood glucose levels stable. They are also rich in tryptophan, an amino acid essential for serotonin production. Try soaking oats overnight, topped with mood-boosting fruits like berries, or sprinkle a handful of nuts for added crunch and healthy fats.

The foods you eat play a significant role in your wellbeing, particularly when it comes to regulating your mood. However, a balanced diet is just one aspect of maintaining good mental wellbeing. There are many other factors that play a key role in mood management, including hydration, adequate sleep, managing stress, regular physical activity, prioritising self-care, and seeking professional guidance if needed.

Find out more about your mood and wellbeing.

By Accredited Practising Dietitian, Rebecca McPhee