Depression Diet

DEFINITION

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 effects 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

- 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.
- 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.
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 ice cream or stewed apple and custard.
Herbal tea, decaf coffee.

SUPPER

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.

DISCLAIMER: The above information is an educational aid only. It is not intended to replace medical advice for individual conditions or treatments. Talk to your doctor, pharmacist, nurse or naturopath before following any medical regimen to see whether it is safe and effective for you.