Diet To Help With Anxiety & Depression

By Nutritional Weight and Wellness Staff
April 20, 2025

Did you know that what you eat can really affect how you feel? There’s a big link between our diet and our mental health.

Processed foods, which are often loaded with sugar and unhealthy fats, can make our blood sugar spike and crash, worsening anxiety symptoms.

When our brains and bodies don’t get a steady supply of nutrients, our mental health can take a hit. It's important to provide our bodies with the right foods to keep everything functioning smoothly.

For a deep dive into how diet affects your mental health, check out our podcast episode "What Has Anxiety Got To Do With Food?" hosted by Kara Carper and Melanie Beasley. It's packed with practical tips and insights!

Keeping Blood Sugar Stable Is Key

One of the key things in managing anxiety (and good overall health) is keeping your blood sugar levels stable.

Meals high in processed carbs and sugars can cause your blood sugar to go up and then crash, which can feel a lot like experiencing anxiety.

For example, a bowl of sugary cereal for breakfast can turn into 15 teaspoons of sugar in your bloodstream, and when that drops, you might feel shaky and anxious.

Four Key Healthy Food Choices To Support Mental Health:

To keep things steady and reduce anxiety, focus on balanced meals that include protein, healthy fats, and eat lots of good carbs from fruits and vegetables.

Here are some simple tips for a nutritious diet:

1. Include Protein and Healthy Fats:

Make sure each meal and snack includes protein and healthy fats to eat. These help stabilize blood sugar and give you sustained energy.

Learn more about protein: Why Protein Is Important

Learn more about fats: All About Fat

2. Avoid High Sugar Foods:

Limit high-sugar foods, especially in the morning or before bed.

Snacks like heavy whipping cream with fresh fruits or full-fat plain yogurt can keep your blood sugar stable instead of alternatives with too much sugar (ice cream, cake, cookies, etc...) that might exasperate anxiety symptoms.

Learn more about sugar: The Connection Between Sugar and Stress

3. Add Magnesium-Rich Foods:

Magnesium is a calming mineral that helps manage anxiety and improve sleep. Foods high in magnesium include leafy greens, nuts, seeds, avocados, and grass-fed meat.

If you’re not getting enough beneficial effects of magnesium from food, a supplement like Magnesium Glycinate (400-600 mg before bed) can help reduce symptoms.

Learn more about magnesium: All About Magnesium

4. Watch Your Caffeine Intake:

Caffeine can make anxiety worse, especially in kids and young people.

Look for alternatives to sugary, caffeinated beverages. For example, an Iced Passion Mango Tea Lemonade from Starbucks has less sugar and no caffeine compared to a Frappuccino or even plain latte.

Learn more about caffeine: How Does Caffeine Affect the Body

Learn more about recommended coffeehouse drinks: Healthier Coffee Drinks

Bonus - 5. Keep Your Vitamin D Levels Up

Vitamin D "the good mood vitamin" is essential and keeping your numbers between 50ng/ml and 80/ng/ml blood levels will provide crucial support for anxiety and depression.

Because it can be difficult to get enough Vitamin D without supplemental help we recommend adding a a quality Vitamin D that does not have soybean oil to your day.

Learn more about vitamin D: How Much Vitamin D Do You Get From The Sun?

Processed Foods and Anxiety in Kids/Teens

Kids and teens are especially sensitive to the effects of processed foods.

Did you know that one in three teenagers in the U.S. has an anxiety disorder?

Studies have shown that kids who eat a lot of processed foods have higher rates of anxiety.

Think about all those common meals like pizza, mac and cheese, and chicken nuggets. Those foods don’t provide the nutrients brains need to stay healthy and calm.

Learn more about processed foods: Getting Ultra Processed Foods Out and Why

Getting Kids Involved

Involving kids in meal prep can help them make healthier choices with their diet. Offer them options within healthy foods, like choosing between different vegetables. This gives them a sense of control over their diet while ensuring they get the nutritious foods they need to help relieve reduce anxiety.

Making mindful dietary choices can bring us better mental health and that of our kids.

The goal is to nourish our bodies and brains with real, whole foods that stabilize blood sugar and provide essential nutrients.

Learn more about kids and nutrition: Balanced Nutrition For Focused Kids

Learn more about getting kids excited about the kitchen: Getting Kids To Help In The Kitchen

Meal & Snack Ideas

Here are a few meal ideas to get you started:

• Breakfast: Eggs with nitrate-free sausage and a slice of whole grain toast with butter.
  Try our homemade turkey breakfast sausage recipe!

• Lunch: A homemade “Lunchable” with nitrate free turkey slices, cheese, olives, and sliced veggies.

• Snacks: Include a protein in your snack. For example: 2 deviled egg halves & a clementine.

If you want to dive deeper into this topic, check out the podcast episode. It's packed with great advice!