5 ways to bring calm to your plate

We all know that what we eat can have a huge impact on how we feel. There is a huge amount of conflicting advice out there about when to eat, what to eat and even how to eat. The reality is that in a busy family or working life, just getting food on the table that everyone will eat can feel like an achievement in itself. 

However,  there are a few easy eating and wellbeing habits that you can incorporate into your day, to support and nourish your body and calm your mind, so you are able to feel at your best and tackle the demands of the day.

Here’s how to bring a bit more calm to your plate and mind:

1. Find your food rhythm

Skipping meals or picking all day can leave your body feeling frazzled. Try to eat something balanced every 3–5 hours. It’s not about rigid rules—it’s about giving your body steady support. This is also a really good way of building breaks into your day, so you can get some screen free time, have a stretch and even do some mindful breathing whilst the kettle boils. Taking a break, and physically changing your location can revitalise you and bring a new perspective and creativity to your work.

2. Carbs are not the enemy

Wholegrains, oats, fruit, root veg—these are genuinely helpful when you’re under pressure. They support brain chemistry, energy, and mood. Think of them as grounding and supportive of fuelling your brilliance across the day.  Why not take your shoes off and spend a moment focus on the feeling of the ground beneath your feet whilst you cook or eat? Grounded in mind and body; what could be better? 

3. Add some protein power

A plain snack is okay—but one with protein is much more satisfying. Whether it’s crackers with cheese, toast with nut butter, or a boiled egg alongside something crunchy, a bit of protein helps balance blood sugar and keep you feeling steady.

4. Ease off the caffeine creep

One coffee can perk you up. Four coffees might just tip you over the edge. If you’re relying on caffeine to power through, it often masks an unmet fuel need. Try switching one cup for something gentler, which can be as simple as hot water, and you might feel calmer and more in control. Constantly feeling tired or disengaged can also be a sign of burn out, as this can have a significant impact on your sleep and emotional regulation. Studies have shown that a consistent sleep schedule that supports 7-9 hours of sleep a night, at least 3 hours after a big meal, can lead to the most restorative sleep.

5. There is no such thing as perfect

If you're reaching for snacks or eating on autopilot, don’t get caught up in a guilt blame cycle and instead get curious about the unmet needs. It is OK to choose meals and do things that feel warm and satisfying; consistency in both nutritional and wellbeing habits go a long way in nourishing you and enabling you to thrive. When you just need to get by, for meals, aim for the 3- plonk method – a source of protein, a source of carb and a source of crunch at each meal. For your mental wellbeing, a few minutes stretching at some point in the day, some time outside, and listing three things you are grateful for before sleep, will go a long way.

This blog was created in conjunction with Laura Clark Nutrition.  We would love to hear how you get on.