For most people, food is much more than just fuel for the body.

Eating is an enjoyable experience; a chance to relax and enjoy social interactions with family and friends.

Research suggests that eating well is not only important for our physical well-being, it also plays a key factor in maintaining good mental health.

Here are some tips on optimising your mental health through diet:

Eat regularly: Have a least three meals throughout the day, and if it suits, five (smaller) ones.  Low blood sugars can cause low moods.

Start early: Get into a healthy breakfast habit. Food eaten in the morning kick-starts your metabolism and helps burn energy (and excess fat!) throughout the day.

Choose well: High sugar foods and drinks give you a quick high….but quickly become a low. Whole grains, fruit and vegetables are nutritionally better for you, and don’t cause mood swings.

Pick protein: Include a protein at each meal – but not necessarily meat. You can find great proteins in fish, eggs, nuts, beans and lentils.

Embrace it all: Eat a wide variety of food. The more varied your diet, the more chance you have of obtaining the nutrients you need.

Lap it up: Stay hydrated. Not enough fluid can lead to physical ailments like headaches. Stick to water, juice and non-stimulant herbal teas. Drinks which contain caffeine (coffee, colas, some energy drinks, coffee, and chocolate) can increase blood pressure, anxiety, depressive problems and lead to sleep problems.

Hold back: Drink alcohol only in moderation – it has a depressant effect on the brain (and is also high in calories but with no beneficial value).

Snack well: If you’re peckish during the day, reach for fruit, vegetables or nuts. They’ll kill those hunger pains and have health benefits too.