Healthy Mind, Healthy You Challenge Week 3 - Nutrition

Welcome to Week 3 of our Mental Wellness Challenge! This week, we're focusing on nutrition and the important role it plays in both physical and mental health.

The foods we eat provide the nutrients our bodies need for energy, growth, immune function, and overall wellness. Nutrition also has a significant impact on brain health. A balanced diet can help

• Improve mood
• Support concentration and memory
• Stabilize energy levels
• Reduce the risk of anxiety and depression

While no single food can guarantee good mental health, consistently nourishing our bodies with a variety of nutrient-rich foods helps our brains function at their best.

Finding Balance with Healthy Eating

When it comes to healthy eating, balance is key. Rather than focusing on strict diets or eliminating foods, it's helpful to think about creating meals that include a variety of food groups, including:

• Fruits & veggies
• Whole grains
• Lean proteins
• Dairy (if your body tolerates it.)

View these dietary guidelines for more information on each food group and the recommended servings per day.

Remember: Small, sustainable changes can make a big difference over time, and every healthy choice is a step toward supporting both your physical and mental well-being.

This Week's Challenge

Choose at least one of the following activities or come up with a nutritional goal that fits your needs and lifestyle:

• 🍎 Include at least one fruit and one vegetable each day this week
• 🛒 Make a grocery list in which at least 80% of the items are whole foods (such as fruits, vegetables, whole grains, beans, nuts, eggs, dairy, fish, or lean meats)
• 🍽️ Cook two meals this week that include several whole-food ingredients

Share Your Experience

Healthy eating isn't about perfection—it's about making choices that help you feel your best. We encourage you to try one of these challenges and share your experience with the SPH Challenge group on Facebook. Small changes can add up to meaningful improvements in both physical and mental health.

This Week's Event:

Good Mood Food: Grain Bowls for Mental Wellness

📅 Tuesday, September 29

🕠 5:30–6:30 p.m.

📍 Virtual from Helena Food Share

Link to join:

https://teams.microsoft.com/meet/237550794167250?p=KIb2NN5XOTjvny1zPL

Meeting ID: 237 550 794 167 250

Passcode: Zy38iF9p

Join us for a virtual cooking class where we’ll build delicious grain bowls and explore a quick, easy way to incorporate a variety of foods that support both gut and brain health.

This interactive class will be led virtually, allowing you to cook along from the comfort of your home. Choose your favorite ingredients from the provided shopping list and Harvest of the Month Coordinator, Kim Lloyd, will guide you step-by-step through creating a delicious and satisfying grain bowl. At the end of class, you’ll have enough for two servings – double up to feed the family or have leftovers for lunch tomorrow. Choose your favorites from each category or try something new!

We will be cooking virtually from Helena Food Share. If you would prefer to join us in-person we will have enough space for up to five participants. Please reach out to Kim Lloyd with questions or to reserve a spot in-person kblloyd@sphealth.org or 457-4166. 

More Recipes

Here are some additional recipes to help you reach your nutrition goals this week!