Depression diet

The aim of the diet for Depression is to provide adequate
nutrients for optimal health and brain function, adequate fluid to
keep the body well hydrated, to maintain blood sugar levels and to
include foods which have a beneficial effect on mood. Regular,
gentle exercise is recommended for general well-being.

DIET SHOULD BE HIGH IN

1. Fluids. Drink a glass of water every two hours or more often in
   hot weather. Soda, mineral water and herbal teas are alternative
   choices.
2. B group vitamins, which are often deficient in people with
   depression. Good sources are wholegrain bread and cereals, yeast
   extracts, lean red meat and offal meat such as liver.
3. Iron. Depression is often linked to iron deficiency anaemia.
   Good sources are red meat, offal, sunflower and pumpkin seeds and
   soybeans.
4. Foods which release sugar into the blood stream slowly. These
   are called Low Glycaemic Index foods and include oats, baked beans,
   grain breads, fruits containing pectin, long grain rice and pasta.
   These foods help regulate blood sugar levels better and have less
   volatile affects on mood.
5. “Tasty” foods which stimulate the release of endorphins in the
   brain and improve mood. Avoid excess junk food but keep a varied,
   enjoyable diet and allow for the occasional treat.

DIET SHOULD BE ADEQUATE IN

1. Cholesterol. Low blood cholesterol has been linked to higher
   rates of depression and suicide, although the reason for this is
   not known. Maintaining an average intake of cholesterol may reduce
   depression and suicidal thoughts in some people. Sources include
   meat, offal meat and egg yolks.
2. Essential fatty acids particularly Omega 3 which contribute to
   mental well-being. Sources include fish oils (salmon, cod, tuna and
   mackerel), tofu, nut oils and wheatgerm.

DIET SHOULD BE LOW IN

1. Refined and sugary foods and beverages such as white bread,
   white flour scones, cakes, biscuits, lollies and soft drinks. These
   use extra B vitamins in the body which are required for
   metabolism.
2. Caffeine drinks such as coffee, tea and cola drinks which tend
   to dehydrate the body.
3. Reheated and reconstituted foods which lose nutritional value.
   Fresh is best but frozen vegetables are better than canned or
   dried.
4. Alcohol, which is both dehydrating and uses extra B vitamins.
   Withdrawal from alcohol can contribute to depressive feelings.

SAMPLE MEAL PLAN

The following meal plan has been recommended for this
condition:

BREAKFAST

1. Half cup rolled oats porridge with 1 tablespoon wheat germ or
   sunflower seeds  or 1-2 slices wholemeal toast with boiled or
   scrambled eggs or small tin sardines or half cup baked beans.
2. One orange or pear. Herbal tea, decaf coffee or hot water
   and lemon.

MORNING TEA

1. 1-2 slices raisin toast with a little olive margarine.
2. Herbal tea, decaffeinated coffee.

LUNCH

1. 2-4 slices wholemeal bread or grain bread rolls or 1 – 1½cups
   steamed rice or noodles.
2. 60g lean ham or chicken or 2 eggs or 1 egg plus 1 slice Edam
   cheese or 120g tuna or salmon.
3. Plenty of salad vegetables or stir-fry.
4. 1 cup fruit salad or canned peaches. Herbal tea, decaf
   coffee or hot water and lemon.

AFTERNOON TEA

1. 2-4 crispbreads with smoked oysters and tomato or 1-2
   slices wholemeal toast with cottage cheese
2. Herbal tea.
3. One small “treat” eg 1 piece of chocolate, 1 cookie or 1 piece
   of cake.

DINNER

1. 30-60g lean red meat or chicken or 60g salmon, tuna or sardines
   or 1-2 soybean patties with fresh tomato sauce.
2. 2 large steamed or baked potatoes or sweet potato or 1 – 1
   1/2cups steamed rice, pasta or noodles.
3. Plenty of steamed or stir-fry vegetables.
4. Half rockmelon and low fat icecream or stewed apple and
   custard. Herbal tea, decaf coffee.

SUPPER

1. 1 glass warm milk with cocoa if sleeplessness is a
   problem.

REMEMBER

1.  Drink plenty of water.

2.  Eat small amounts of food often through the
day.

3.  Include some protein food at each meal, especially
early in the day.

4.  Avoid refined and sugary foods as much as possible
(allow 1 small treat per day).

5.  Avoid caffeine drinks and consume minimal
alcohol.

6.  Include fresh fish and seafood regularly.