Mental Health Awareness Month is here, and I want to take a moment to talk about something we don’t always think to connect: what’s on our plate + how we feel inside.

As a Latina woman running a meal prep & nutrition coaching service , I’ve seen how food can be a powerful form of care—not just for our bodies, but for our minds. Whether you’re juggling work, parenting, school, or entrepreneurship (or all the above), your meals can make or break how you feel throughout the day.

Let’s break down how nutrition supports mental wellness—without turning it into a science project.


🧠 1. Gut Health = Mental Health

Ever heard the phrase “go with your gut”? Turns out, it’s not just a saying. Your gut and brain are in constant communication through something called the gut-brain axis, and about 90% of your serotonin—a key hormone that helps stabilize mood—is made in your gut.

That means what you eat directly impacts how you feel. Processed foods, sugar overload, and skipping meals can disrupt your gut microbiome, leaving you feeling anxious or low-energy.

Try incorporating gut-friendly foods like:

  • Fermented veggies- like curtido (that’s Mexican pickled jalapeños- so bomb!) or pickled onions work too 🙂
  • Greek yogurt or kefir (I love mixing with cut up fruit & protein powder for a yummy, filling snack)
  • Fiber-rich fruits and veggies
  • Prebiotics (think garlic, bananas, and oats – so many options to explore incorporating each of these items)

We love sneaking some of these into our meal prep—because gut health doesn’t have to be boring. 😉


🍠 2. Complex Carbs = More Calm

Let’s clear this up, bestie: carbs are not the enemy. In fact, your brain needs carbs to function well. The trick is choosing complex carbohydrates—the ones that digest slowly and give you sustained energy without the crash.

Simple carbs (like white bread or sugary snacks) spike your blood sugar and then drop it quickly, leaving you irritable, tired, and craving more. Not throwing shade to sugary snacks or my forever fave PB&J, we just don’t suggest making the latter the larger part of your diet. My Inner child is always fighting me lol.

Instead, go for:

  • Sweet potatoes
  • Brown rice
  • Quinoa
  • Beans
  • Whole grain tortillas or arepas đŸ€€

When our clients say our meals keep them “full and focused,” this is one big reason why. #fueledbydopeness isn’t just a hashtag, it’s a way of life for our clients. Balanced carbs support your mood and help you stay grounded during stressful days. That’s why we chose to not focus on Keto-based meals, we definitely believe in carbs around here. 🙂


🍳 3. Protein = Mental Clarity

Ever try to function on an empty stomach or on “girl dinner”? Yeah
 I’m gonna hold your hand while I say this, it doesn’t work, or only works but for so long, babes đŸ«¶đŸŒ lol. Protein is essentiallll for clear thinking, stable mood, and lasting energy. I promise you it’s not only for body-builders.

Protein-rich foods help regulate neurotransmitters, which control things like motivation, focus, and even sleep.

Some of our go-to sources:

  • Grilled chicken or ground turkey (93/7 or 90/10)
  • Lean Steak
  • Eggs
  • Beans and lentils (frijoles de hoya w/ queso fresco are a staple in my house!)
  • Salmon or tuna
  • Tofu or tempeh

Every one of our meals is built to have a strong protein source so your body and brain are both nourished.


đŸ«¶đŸœ 4. Culture is Comfort, Too

Let’s be real: sometimes the best medicine is a plate full of arroz con pollo, un caldito, something that reminds you of home, that something that just hits the spot. Cultural foods are deeply healing, emotionally and spiritually—yes, even physically!

Despite what society and diet culture tries to tell us about our cultural foods not being healthy, our cultures foods don’t need to be saved for a cheat day. Think about how You don’t have to choose between health and heritage. Our mission is to help you enjoy the best of both, because two things can be true at once. 🙂

You will constantly find us:

  • Using fresh herbs and spices, not just salt
  • Balancing rich dishes with delicious veggies and grains
  • Preserving tradition while modernizing the approach

You deserve meals that feel familiar and are nourishing.


💧 5. Hydration is Mental Health, Too

It’s easy to forget about water, but dehydration can mimic symptoms of anxiety—like fatigue, headaches, and difficulty concentrating. If you’re feeling “off,” check in with your water intake before assuming the worst.

Pro tip: infuse your water with citrus, mint, or cucumber to make it more exciting.


Final Thoughts

Mental health isn’t one-size-fits-all, but food can be a tool—not a fix, but a form of support. When your meals are balanced, rooted in culture, and easy to access (hello, meal prep delivery!), it’s one less thing to stress about.

We’re here to take care of the cooking, so you can take care of you.

chef dopeness, c

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