The start of the year can be one of the easiest times to focus on healthy eating. With many grocery stores stocking new products with gleaming labels proclaiming which foods are “fresh” or, “diet,” and which ones will make consumers “skinny” or “fit,” shoppers tend to hesitate to reach for their typical foods. However, as the year progresses and the weight loss television commercials decrease, the marketing emphasis on nutritious foods becomes less prominent. For those who are hoping to make a real and lasting change for a healthier lifestyle, perhaps it would be more beneficial to make choices about the quality of nutrition based on individual wellness, rather than popularity and marketing.

It is becoming increasingly common to hear individuals refer to their “hanger” or to a state of being “hangry” when acknowledging their emotional reaction to hunger. I like to think that this trend demonstrates an increased awareness of the relationship between healthy nutrition and overall well-being. I have a hunch, however, that the popularity of this slang is more likely connected to social approval of a silly word that can just be fun to say. Regardless, it may be a step in the right direction.

According to the National Alliance on Mental Illness (NAMI), mindfulness can be interpreted as “self-awareness” in the process of focusing the mind, body and soul on the present moment. An increase in mindful eating actually impacts overall mental health. The emergence of “hanger” in daily conversation is evidence that food connects with mood. But rather than waiting to blame our mood on nutrition (or lack thereof), we should use this opportunity to take a proactive approach and make nutritional choices based on how our bodies react to different foods. By treating food and nutrition as fuel for maintaining strong mental health, we acknowledge that there is a sense of responsibility attached to the choices we make about food.

For many of us, the problem we face when we accept personal responsibility for our emotional well-being based on our eating habits is that there’s no one else to blame when things go south. When we choose to eat foods with low nutritional value, the consequences (i.e. low energy, irritability, impulsivity) are a direct result of our own actions. However, the reverse is also true. It becomes empowering to reap the benefits of a nourishing diet (i.e. increased self-esteem, alertness, and happiness). The point is, if you want to feel good, then you have to put good food into your body.

So how does one determine what to eat in order to feel better? Knowing what to eat and how much of what to eat can be the daunting task, and is one that often prevents individuals from making efforts to improve their nutrition. Typically, a healthy diet is balanced with appropriate portions of fruits, vegetables, whole grains, lean protein and dairy. (Any specific dietary needs pertaining to physical illness or health concerns should be managed with the appropriate medical professionals as needed.) Most people will find that it is helpful to begin increasing mindfulness in nutrition by becoming fully aware of their own eating patterns.

To increase your awareness, ask yourself “Who?” “What?” “Where?” “When?” “Why?” and “How” for each food you consume throughout the day. This type of mindfulness does require time, as well as a willingness to interrupt your own impulses, plan ahead, and pay attention to nutrition information for each meal or snack. Once you have answered these questions, you can begin to pay closer attention to how your body and your mood react to your eating. This sounds like a lot of work just to increase awareness of nutrition habits, but the importance of healthy eating cannot be overstated. Nutrition affects all aspects of health, including mental health. With an increase in mindful eating, there will also be an increase in awareness of mental health symptoms. Studies demonstrate that higher rates of happiness are reported by individuals who consume nutrient dense diets.

Mental health is tied to nutrition for a variety of reasons. Whether mood is impacted by the nutrients themselves or by the empowerment that comes with successfully putting forth the effort to make healthy choices, the benefits of mindful eating are clear. So forget the miracle weight loss programs you see on TV. Look past the newest “diet” snack at the grocery store. Listen to your body. Learn how it responds to different foods and eating patterns, and repeat the patterns that make your body feel better.

Nicole Garland, MSED, LPC is a therapist at Family Services of Warren County. She provides individual therapy for both mental health and substance abuse.