Depression is an illness characterized by low moods, such as despair and loneliness, that detract from your ability to function normally. Though symptoms vary, weight gain often coincides with depression, particularly if your weight gain is severe. Rather than attempt a restrictive weight loss diet, the American Psychological Association suggests reasonable portion sizes, eating mindfully, which means considering what you eat and why, and professionally guided programs that address your emotions. In addition, particular foods may help to ease your symptoms.
Protein-Rich Foods
Protein provides amino acids---building blocks that must be obtained from food. According to a "Today's Dietitian" article from August, 2004, depression is associated with deficiencies of amino acids such as tryptophan. Consuming protein-rich foods at most of your meals and snacks can help to promote your amino acid levels and enhance your blood sugar levels and fullness between meals. For optimum wellness, select lean meat, poultry, fish, egg whites, legumes and low-fat dairy products over high-fat meats or dairy products most often.
Whole Grains
Whole grains are grains that have not lost vital nutrient content during food processing. As low-glycemic foods, whole grains have a mild impact on your blood sugar and can help to prevent low moods linked with blood sugar decline. Whole grains also provide B-vitamins, which are often lacking in people with depression, according to the University of Maryland Medical Center, and rich amounts of fiber, which enhances appetite control. For best results, replace enriched breads, pasta, cereals, baked goods and snack foods with whole grains often. For example, replace white bread with 100 percent whole grain bread and sugary cereal with old fashioned oatmeal or bran flakes. Additional whole grain foods include whole grain pasta, English muffins and tortillas, brown rice, wild rice, quinoa and air-popped popcorn. Incorporate a variety of whole grains into your diet for the broadest nutritional benefits.
Fatty Fish and Omega-3 Fatty Acids
Fatty fish, such as salmon, tuna, mackerel, herring, sardines, halibut, flounder and lake trout, provide omega-3 fatty acids --- healthy fats associated with positive heart health and brain function. According to the University of Maryland Medical Center, omega-3 fats may also improve mood balance and reduce symptoms of depression. If you do not consume fatty fish regularly, ground flax seed, flax seed oil, walnuts, walnut oil, soybeans and canola oil can provide similar benefits.
Fruits and Vegetables
Fruits and vegetables are rich in vitamins, minerals and antioxidants, which enhance your body's ability to defend itself from infections and disease. As fiber and water-rich foods with relatively few calories, fresh fruits and vegetables enhance satiation, allowing you to feel fuller on fewer calories. Fruits and vegetables also provide valuable alternatives to sugary sweets and salty snack foods which can disturb blood sugar levels and your moods. Consume a variety of nutrient-rich fruits and vegetables, such as apples, berries, citrus fruits, pears, bananas, papaya, cantaloupe, kiwi, tomatoes, spinach, kale, broccoli, asparagus, bell peppers and brussels sprouts regularly for best results.
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