Poor diets can play a role in worsening mood disorders, such as anxiety and depression.

However, diets rich in fruits and vegetables can alleviate their symptoms.

Here’s some tips and tricks for nutrition on a busy schedule.

We created a video commissioned by Beacons Cymru to explain nutrition which you can watch here!

To start, here’s the simplest tips;

In general you should always try to include at least one fruit or vegetable in every meal.

Try eating fresh fruit and raw vegetables as snacks.

You should look to reduce your salt sugar and fat intake and consider the importance of which carbohydrates you consume: oats for breakfast, brown bread and root vegetables.


Remind yourself to eat


Remember to drink

Putting a reminder in your calendar or a simple alarm on your phone reminding you to eat a meal or snack can make a world of difference when trying to consume the right amount of food.

Having a snack break will also help you to take a break and let your brain relax for a moment during the long hours of work.

Using a specific time and routine for eating ensures that you are able to prepare for it and make healthier choices than rushing through a meal.

Ideally you should drink more than 2 litres a day. Get yourself a measured bottle or a 2 litre water bottle so you can easily set yourself  a goal to drink at least two litres each day. Drinking the right amount of water will significantly positively affect your energy levels and brain function.

Below is a free food diary template that you may find useful to discover how often and what you eat or drink currently!


Double up on your dinner



When you make your dinner, double your portion size to make enough food for a meal in the following day at work. Assuming your dinner is following the basic healthy guidelines we’ve outlined, you’ll be setting yourself up for a healthy lunch with zero extra preparation time.

Plus this relieves the boredom of the same old sandwich every day…

Other ways you can do this include thinking about what you could make with left overs, doggy bags when eating out and meal prep!

Smoothies or blending food can be a great way to pack in a large amount of nutrients in a quick and hassle free way. A smoothie could be a great addition to your breakfast or a great healthy snack between meals.

Below are a vegan meal prep video by Welsh Chef Gaz Oakly and Chef Jack Ovens to give you some inspiration.


Cut out the caffeine

While in the short term, drinking lots of coffee fuels us with temporary energy to plough through the week, in the long run our overdependence makes it easy to overlook the health problems that come with constantly running on low energy.

Instead, use your spare change on superseeds like pumpkin and sunflower seeds to make your own trail mix.

Nuts and seeds provide long-lasting energy and are the perfect snack to store in a desk drawer or bag to munch on when your mood drops.


Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best so you can be the best version of yourself.

We hope that the tips and tricks we’ve shared with you will help you and remember if you do need further help with special dietary needs or a medical condition you should talk to your doctor or a registered dietitian for advice.

Thank you to Beacons Cymru for commissioning this video series.

Beacons Cymru is a charity supporting young musicians in Wales.

If you would like to commission or support the creation of wellbeing resources please contact:

[email protected]