The festive season is a whirlwind of thrills, worries, and let’s face it, an abundance of indulgence. From velvety cookies and chocolate to lavish charcuterie boards and tantalizing candy, the allure of delectable holiday party fare is hard to resist. However, amidst our eager consumption of these culinary delights, we may unknowingly be impacting our mental well-being.

Enter the NOVA Food Classification System, conceived by Carlos Monteiro from the University of Sao Paolo. This innovative system organizes foods according to their essence, with the spotlight on the fourth category—ultra-processed foods. These are the culprits laden with a myriad of unpronounceable ingredients and reign supreme in the American diet, constituting approximately 60% of our daily caloric intake.

But what’s the hullabaloo about ultra-processed foods? Well, they are rife with sodium, added sugars, preservatives, and artificial coloring, and recent studies suggest that they have a hand in cognitive decline. Professor Felice Jacka, a trailblazer in Nutritional Psychiatry, notes that these foods may contribute to the atrophy of a region of our brain responsible for emotions and memory—quite alarming, isn’t it?

The physical health ramifications such as diabetes, obesity, and heart disease due to these foods are well-documented, yet the mental health domain has largely sidestepped discussions on the subject. However, an increasing body of research indicates that our diet plays a pivotal role in our mental well-being. With over 21 million adults in the U.S. grappling with depression and 40 million adults contending with anxiety, it’s worth considering how our dietary choices may exacerbate these conditions.

And this isn’t merely a whimsical notion; a 2019 study uncovered that university students adhering to a Mediterranean diet rich in whole foods had a 40% lower risk of developing depression. If that’s not cause for reflection, what is?

This necessitates a paradigm shift in how we approach wellness plans. As mental health practitioners, we no longer just tackle symptoms, trauma, and personal histories; we delve into clients’ eating habits. Whether they’re battling with depression, anxiety, or addiction, addressing their dietary habits should be an integral component of their wellness plan.

Nutritionists serve as our steadfast allies in this pursuit. They can customize nutritional interventions to complement other facets of the wellness plan, much like the perfect pairing of peanut butter and jelly. By enlightening our clients about the potential detrimental effects of energy drinks, sugar, and processed carbohydrates on their mental health, we pave the way for a more holistic and comprehensive approach to healing.

Ultimately, we are what we eat, and this adage extends beyond physical health. The contents of our plates shape our minds and emotions as well. Therefore, as we navigate through the holiday season (and every day, for that matter), let’s bear in mind that our food choices don’t just impact our waistlines, but also play a crucial role in our emotional and mental well-being. Here’s to giving more consideration to what graces our plates and nourishes our bodies. Cheers!