Nutrition
Nutritious foods can help improve mental and physical health.
- Nutrients and supplements help to enhance brain functionality and lower depressive symptoms.
- The quality of food matters more than the quantity.
- Nutrient-rich foods can provide a beneficial boost to a person’s mood in comparison to processed foods or those with added sugars.
- Making small and gradual adjustments instead of a sudden switch can lead to longer-term changes in eating habits.
Tips for healthy eating
Foods to include
- Fruits and vegetables
- Whole grains
- Fish
- Olive oil
- Antioxidant-rich foods (e.g. berries, dark chocolate, bright colored vegetables, nuts, spices, legumes)
- Low-fat dairy foods.
Foods to limit or avoid
- Processed foods
- Excessive salt
- Red meats
- Refined grains
- Sweets
- High-fat dairy products
- Gravy
- Potatoes
An example of a diet that can be beneficial in easing symptoms is the Mediterranean diet.
What is the Mediterranean diet?
The Mediterranean diet is based on traditional foods within the regions of the Mediterranean Sea such as Greece, Italy, and Spain. It consists of more plant-based foods such as vegetables, fruits, and whole grains, and limits red meats, processed food, sweets, and alcohol. The Mediterranean diet can help lower the risk of depression as well as cardiovascular diseases.
Tips for a Mediterranean diet
- Use olive oil to sauté instead of butter.
- Eat more fruits and vegetables.
- Avoid unhealthy snacks.
- Include beans, nuts, legumes, seeds, spices, and herbs.
- Include fish twice a week.
- Moderate consumption of red meat is acceptable, however lean meat is a better option due to low fat content.
- Include whole grains instead of refined grains.
- Limit high fat dairy products.
- Include skim or 1– 2% milk or whole.
- Moderate intake of cheese and yogurt.
- Drink plenty of water.
Reference
Godman, H. (2013, November 6). Adopt a Mediterranean diet now for better health later. Harvard Health. Retrieved from https://www.health.harvard.edu/blog/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846.
Health Canada. (2021, June 28). Canada's Food Guide. Retrieved from https://food-guide.canada.ca/en/.
Tello, M. (2020, January 29). Diet and depression. Harvard Health. Retrieved from https://www.health.harvard.edu/blog/diet-and-depression-2018022213309.
