Nutrition 101: Food and Depression
People who are depressed usually stop eating or overeat, and stop caring. Nutrition, however, can play a key role, both in the onset, severity, and duration of depression, including daily mood swings. Unfortunately, the depression and nutrition link is a catch-22. When you eat better, you feel less depression. But when you experience depression, whether clinical depression or manic depression, you tend to eat worse.
Eating well for depression is similar to advice given for the general public:
v Eat low fat, good quality protein at each meal
v Choose complex carbohydrates, whole grains, brown rice, fruits and vegis
v Choose low fat or non-dairy products
v Eat fish, especially those high in Omega-3 fatty acids, at least twice weekly
v Include nuts, legumes, beans (even canned beans) in your diet
v Make it a goal to eat at least 5-9 servings of fruits and vegis daily
v Use olive oil or canola oil instead of other oils and fats
v Always eat breakfast- have some cereal, milk and fruit, or eggs and fruit
v Have healthy snacks in between meals such as crisp bread or baby carrots with hummus, or some low fat cheese and tomatoes, yogurt, or some nuts and fresh fruit
v Avoid “junk” food or overly processed foods
v Avoid excessive caffeine above 3-4 cups daily (less if you are small)
v Remember alcohol acts a s a depressant
v Exercise!!
If you cannot manage, ask a friend or family member to go shopping for you. If your friend is willing to cook for you, ask them to prepare some healthy meals. If not, stick to salads and healthy soups or meals that are easy to throw together.-Just Like Me-RD