A healthy diet has a very positive effect on lowering the risk of heart disease, diabetes, obesity, and many other medical conditions. There is now some evidence that a proper diet can also have a positive effect on mood. Here are some tips to help a person with depression eat better.
Follow the Food Guide
Canada's Food Guide provides a balanced diet that focuses on fruits and vegetables, whole-grain products, low-fat dairy products, and lean cuts of meat. This diet is complete and provides you with the right amount of energy, vitamins, and minerals. This diet is one of the first steps to a healthy lifestyle, and it has been recommended by many experts to lower your risk of diabetes and other conditions such as heart disease.
Eat regular meals throughout the day
Make sure that you try to eat at least 3 meals each day. When you skip a meal, your blood sugar can start to drop and cause moodiness, irritability, and fatigue. Regularly eating healthy snacks like fruits and vegetables between meals is a great way to top up your energy stores.
Cut out the junk food
Nutrition experts recommend that everyone try to reduce junk food in their diet. Junk food is usually very high in sugar and saturated fats. These foods are empty calories and can increase the risk of obesity, high cholesterol, and diabetes. They also cause a rapid spike in your blood sugar level that usually wears off very quickly, which can leave you feeling tired and low.
Don't forget the fish
Omega-3 fatty acids are a type of essential fat that our bodies cannot make and must be obtained from our diet. One of the best sources for omega-3 fatty acids are cold water fish like salmon, herring, mackerel, and sardines. There is some evidence that omega-3 fatty acids can help improve depression symptoms. Try to get 2 to 4 portions of fish every week.
Keep a healthy weight
Every person with depression is affected differently. Some will eat too much and some too little. This can cause weight loss or weight gain. Both of these can have a negative effect on mood. Try to keep a healthy weight because this is one of the first steps to improving your overall health.