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Supporting Mental Health during the Holidays through Nutrition

A guest post by Sydney Barrera, RD, LDN, and SunCloud Health’s Director of Nutritional Services 

The holidays are a sweet time, in more ways than one. It’s a time when friends and families gather to visit and share fond memories of the past year. It’s also a time filled with exciting, sweet treats, from pies to peppermint candies to chocolates; kids and adults alike are bombarded with seasonal sweets both in school and the workplace. While it’s important to fully enjoy the sweets of the season, it’s equally as important to be proactive with implementing necessary nutrient-rich foods into one’s diet to sustain the body through the hard winter months. These nutrients can help your body fight against colds and cases of the flu this season and can even positively impact your mental health.  

Read on to learn how certain nutritional elements in food have the power to support your mental health. We are sensitive to everyone’s unique relationship with food and eating habits, and seek to provide resources to help those with loved ones in need of support this season.  

Foods That Support Mental Health 

Many know there are crucial nutrients that our bodies need found in natural foods, such as fruits and vegetables. By eating a variety of these foods and others, we nourish our bodies while positively affecting brain and other body functions. Everyone’s body is unique and depending on physical activity, metabolism, and other genetic factors, the nutrients we need will vary. However, we all can benefit from eating certain foods during certain seasons, to help the body supplement what it requires in these times.  

For example, during seasons of high stress and not a lot of sunlight, like the holiday season, eating foods with certain nutritional values will offset seasonal symptoms and will support your immune system in fighting off germs. A great example of this is the natural vitamin C content in citrus. By eating citrus during the colder seasons, the immune system gets supported naturally.  

The following are more examples of beneficial nutrients and how they support both the mind and the body:  

Nutritional Element  Foods That Contain It   Positive Effects  
Omega 3s  Salmon/other fatty fish like tuna and herring.  

Flax and Chia seeds, edamame, walnuts.  

 Improve brain activity and protect against cardiovascular disease.  
Folate  Dark leafy greens/vegetables, beans, peas, nuts and oranges, lemons, bananas, melons, and strawberries.  Encourages healthy cell growth and fights against anemia, depression, heart disease, cancer, and dementia.  
Magnesium   Found in dark chocolate, nuts and seeds, dark leafy vegetables, corn, peas, broccoli. 

Milk, yogurt, beans, and bananas.  

 Supports heart health, bone health, metabolic health, sleep and stress management, the nervous system and energy production. 
Anti-Inflammatory Properties    Ginger root, turmeric, olive oil, berries, avocado, tomatoes, peppers, cherries, and grapes.  Reduces muscle soreness, lowers blood pressure, boosts cognitive functions, and soothes mental health.  

Practical Ways to Implement These Foods 

No one eats a perfect diet all the time, and many individuals struggle with unhealthy eating habits and disorders, making the holidays even more stressful as there are so many celebrations around food. Still, no matter your current relationship with food, it is possible to find joy and enjoyment in both sweet treats and nutrient-rich foods during the winter season, and to feel empowered to make the best decisions to improve your overall health. 

The most practical way to implement nutrient-rich foods into a diet is by making colorful plates. By adding colors like the greens of folate-rich dark leafy greens and broccoli, or even the bright colors of apples and oranges, this plate will soon be packed with powerful nutrients.  

How to Support a Loved One with Disordered Eating This Holiday Season  

For those who have a family member struggling with an eating disorder this season, it can be difficult to know how to best support them. While these nutrient-rich foods may be what your loved one needs, you may find it challenging to navigate encouraging them with their diet as they navigate their recovery. If a loved one has a difficult relationship with food, insisting they eat or that they implement these foods will be of no avail and may cause regression in their recovery progress. It’s best to lead by example and focus on making more colorful plates for yourself while encouraging the whole family to reap the benefits of this practice.  

“Put It in Neutral” 

When you have a struggling family member it’s important to support them by simplifying eating and thoughts and language around foods. Although nutrition is a science full of complexities, simplifying the process of eating can help individuals reclaim their love for food and drown out the “food noise” about what they should and should not do.  

Neutralizing language and perceptions around food types will help your loved one overcome their mental and emotional struggles when it comes to eating. Our society assigns values to food groups that lead to positive or negative associations and feelings upon eating or not eating these foods. For example, many believe ice cream and candy to be “bad foods” and fruits and vegetables to be “good foods” when, really, different foods simply have different nutritional values; they are not innately good or bad. Neutralizing thoughts about food will help everyone enjoy all foods throughout the holiday season. If someone hears or believes that eating a piece of pie after dinner is going to make them “gain weight,” then that food is labeled with a negative connotation. When we talk about food and bodies in a way that attaches the belief that gaining weight is a negative thing, this is fatphobic. Instead, let’s focus on teaching ourselves and our loved ones that individuals can live healthfully in different-size bodies. 

A Joined Effort Rewards All 

Implementing these changes may seem challenging at first, but ultimately, they will prove to be beneficial for the whole family. By leading by example and making an effort to change language and add more color to meals, you are helping yourself and your loved ones choose foods that sustain better overall health. For example, during a shared meal, many may plan to enjoy a leafy green salad as a side, or a broccoli casserole may be a staple. These dishes provide crucial nutrients, like folate and magnesium, while also providing an opportunity for everyone to enjoy the food and its benefits together. This, in turn, helps any struggling family members overcome unhealthy eating behaviors.  

Openly Offer Support 

Loved ones of those with eating disorders are often unsure of how to approach including them in shared meals or other activities during the holiday festivities. Remember, be openly supportive and curious. Ask how you can best support them or offer options to them. Support is going to look different for each individual, because eating disorders are complex. 

The most important part for someone who is struggling with an eating disorder is being able to start somewhere and introduce foods in a way that is safe and balanced. The best way to ensure your loved one is led through this process well is to utilize the support of a professional team. 

SunCloud Health Is Here to Help 

If you or a loved one is struggling with an eating disorder, SunCloud Health has experts that help adults and adolescents achieve healing in their eating behaviors. Our Nutritional Services team works with clients to get to the root cause of eating behaviors and creates custom treatment plans for each individual that support their unique needs. At SunCloud, we are committed to helping individuals who are struggling with their relationship with food, find joy in eating again.  

Contact us today to schedule a consultation:  

https://suncloudhealth.com/treatment/eating-disorders  

About Sydney Barrera  

Sydney Barrera is a Registered Dietitian who is passionate about combining evidence-based nutrition research with a personalized approach. She is devoted to helping individuals reach their ultimate recovery by implementing specific goals and meal plans, and achieves this through dedicated treatment that allows for a better understanding of the intimate relationship between food and one’s body. With this understanding, she guides clients on their journeys toward health.  

Sydney has experience treating eating disorders and disordered eating patterns in residential, PHP, and outpatient levels of care.  

Rachel Collins, LCSW
Site Director of Northbrook PHP and IOP

Rachel Collins, LCSW, is the Site Director of SunCloud Health’s Northbrook Partial Hospitalization (PHP) and Intensive Outpatient (IOP) programs for both adolescents and adults. Rachel earned her bachelor’s degree in psychology and went on to complete her master’s degree in social work from Michigan State University. She has since worked in a wide range of settings, including inpatient treatment, PHP/IOP programs, therapeutic group homes, and private practice. Rachel specializes in treating trauma (using Cognitive Processing Therapy) and anxiety, practicing through a relational, compassionate, and client-centered lens. She is passionate about creating a therapeutic space in which clients feel safe and able to explore various parts of themselves with curiosity as opposed to judgement. In addition to her leadership and clinical work, she is passionate about creating art, and learning about the intersection between creativity and mental health.

Kayla Corirossi, MA, LCSW
Site Director, Naperville PHP/IOP (Adolescents & Adults)

Kayla Corirossi, MA, LCSW, is the Site Director of SunCloud Health’s Naperville Partial Hospitalization (PHP) and Intensive Outpatient (IOP) programs for adolescents and adults. She brings extensive experience working with individuals across the lifespan, including adolescents, adults, and geriatric populations, and specializes in the treatment of mood disorders, trauma, substance use, family systems, forensic populations, and individuals in crisis.

Kayla has worked in a wide range of clinical and community settings, including community-based interventions, police crisis response, correctional facilities, inpatient treatment, PHP/IOP programs, and with vulnerable and underserved populations. In addition to her clinical and leadership work, she is passionate about providing mental health education and advocacy within the community.

Kayla earned her Bachelor’s degree with a double major in Psychology and Sociology from Aurora University and went on to complete her Master’s degree in Forensic Social Work, also at Aurora University. Her clinical approach is evidence-based, compassionate, trauma-informed, and integrative, emphasizing collaboration and individualized care.

Driven by a personal mission to meet individuals where they are, Kayla is committed to helping clients feel safe, supported, and understood. She strives to create a natural and empathetic healing environment while ensuring individuals from all backgrounds and identities know they are not alone and have access to meaningful resources and support.

Elizabeth E. Sita, MD
Medical Director of Adult Services
Dr. Elizabeth E. Sita, MD, is a Board Certified psychiatrist specializing in the care of patients with eating disorders. She completed her undergraduate training at the University of Chicago and graduated with Highest Honors. She then earned her medical degree at Northwestern University Feinberg School of Medicine and was recognized with the Chairman’s Award for Excellence in Psychiatry. She subsequently completed residency with the Department of Psychiatry and Behavioral Sciences at McGaw Medical Center of Northwestern University, where she was elected Chief Resident and received the Resident Psychiatrist Leadership & Service Award. Upon completing her training, Dr. Sita came to Ascension Alexian Brothers Behavioral Health Hospital, where she served as Assistant Medical Director of the Center for Eating Disorders and Director of Transcranial Magnetic Stimulation Services before transitioning to lead the new inpatient eating disorder unit as Medical Director of Eating Disorder Services at Ascension Saint Joseph Hospital – Chicago. In these roles, she has cared for a multitude of adolescents and adults struggling with anorexia nervosa, bulimia nervosa, binge eating disorder, and other eating disorders as well as severe, cooccurring mood, trauma, personality, and substance use disorders. Dr. Sita has been recognized throughout her training and practice for a commitment to excellence in patient care and for her ability to engage patients in their most challenging moments. Her passions include the care of treatment-resistant eating and mood disorders as well as questions of medical capacity and end-of-life decision making. She believes that, first and foremost, human connection is key to mental health and well-being and strives to share this philosophy in each and every patient encounter. She is excited to bring her expertise to SunCloud Health as the Medical Director of Adult Services!   VIDEO: Meet Elizabeth E. Sita, MD, Medical Director of Adult Services  
Lacey Lemke, PsyD
Assistant Vice President of Clinical Services

Dr. Lacey Lemke (she/her) is a licensed clinical health psychologist with specialized expertise in the treatment of eating disorders and the practice of medical and health psychology. She completed her doctoral training in clinical psychology with a Primary Care emphasis at the Adler School of Professional Psychology. Dr. Lemke went on to complete both her predoctoral clinical internship and postdoctoral fellowship through Ascension Health, where she gained advanced training working with individuals experiencing eating disorders and self-injurious behaviors, as well as within pediatric subspecialty settings including endocrinology, neurology, and adolescent medicine.

Dr. Lemke is deeply committed to providing evidence-based, compassionate care and collaborates closely with interdisciplinary teams to ensure comprehensive treatment. Her professional mission is to support patients in achieving their fullest potential by guiding them to the most appropriate level of care and empowering them to make meaningful, sustainable progress toward improved health and well-being.

VIDEO: 2. Meet Lacey Lemke, PsyD.