Depression Relief Diet

By:
Sue Gilbert

If it sometimes seems that food is the only thing that will make you feel better, it's not just in your head. Food does affect your mood, and what you eat -- and when -- can impact depression. If you're trying to beat the blues, here's how the Depression Relief Diet can help:

• Sugar and caffeine give you a quick lift -- but can leave you feeling down when their effects wear off. This meal plan reduces sugar and caffeine intake because feelings of depression often improve when their consumption is minimized.

• Because deficient levels of omega-3 fatty acids in the nervous system make you more vulnerable to depression, this meal plan includes plenty of fish and other rich sources of omega-3s.

• Even marginal vitamin deficiencies that don't result in clinical symptoms can negatively affect your mood. This diet, when paired with a daily multivitamin and mineral supplement, will help ensure adequate intake of essential vitamins and minerals (especially the B vitamins and folic acid, vitamin D, iron, magnesium, selenium, zinc and calcium).

• Steady blood sugar levels help keep you on an even keel. This meal plan includes complex carbohydrates in every meal and encourages eating small meals spaced evenly throughout the day to help normalize blood sugar levels.

 Start eating the breakfasts, lunches, dinners and snacks that will help boost your mood!

BREAKFAST
option one
whole-wheat waffle topped with peanut butter and banana
St. John's wort tea
multivitamin

option two
calcium-fortified orange juice
cherry vanilla muesli
soy milk fortified with calcium and vitamin D
multivitamin

option three
1/2 cup egg substitute scramble
slice of whole-wheat toast
peach slices
St. John's wort tea
multivitamin

LUNCH
option one
spinach and cheese tortilla pizza
chamomile tea

option two
smoked salmon on whole-wheat bagel with tomato and red onion
sliced pear
St. John's wort tea
option three
black bean soup
corn bread
mixed green salad
mint tea

DINNER
option one
curried pasta with chicken and grapes
spinach salad (high in folic acid)
walnuts and dates
sparkling water

option two
broiled salmon
asparagus
baked potato with low-fat sour cream
peppermint tea

option three
cilantro peanut pesto on soba noodles
sliced tomatoes
decaffeinated green tea

SNACKS
Choose two or three each day:
• whole-grain crackers with almond butter
• handful of fresh nuts and dried fruit
• soy milk fruit smoothie
• banana
• apple slices and fat-free cheese
• fresh veggies and non-fat dip
• cup of lentil soup

Healthy Dos and Don'ts

Here are a few eating tips to keep in mind when you're dealing with depression.

Do:
• Take a daily multivitamin and mineral supplement
• Get regular, vigorous exercise daily
• Drink plenty of water or other fluids like herb tea
• Eat more fish

Don't:
• Consume caffeine
• Drink alcohol
• Load up on simple sugars and simple carbohydrates