Diet For Depression & Weight Loss

If you tend to get depressed or have been diagnosed with depression, the foods you eat can affect your mood, either making you feel less depressed or more down. A nutritious diet that incorporates certain foods can improve your state of mind and help with your weight-loss goals. Knowing which foods to eat will help you look and feel better while improving your overall health.

Nutrition Basics

A healthy diet can help you better cope with depression and even improve your mood, according to Katherine Zeratsky, R.D., L.D., nutritionist for the Mayo Clinic. Eating nutritious foods can also help you feel full and nourish your body, as well as aid with weight loss. The formula for weight loss is consuming fewer calories than you burn, so a low-calorie diet packed with nutrients is your best bet. To lose 1 lb. of body weight, you need to burn about 3,500 more calories than you consume, or about 500 calories a day for one week.

Weight Loss Recommendations

The Centers for Disease Control and Prevention recommends losing 1 to 2 lbs. per week for a healthy, sustainable rate of weight loss. If you lose weight more quickly, you will be more likely to gain it back and also risk not getting enough nutrients. Choose a variety of foods from all of the food groups for your diet, including grains, meat or beans, dairy or calcium-rich foods, vegetables and fruit. The USDA Daily Food Plan offers recommendations based on your height, weight, sex, age and activity level.

Depression and Diet

Certain foods can help reduce depression, including avocados, fish oils and whole grains. Avocados contain potassium, which helps combat depression and improves concentration. Fish oils contain omega-3 fatty acids, which can elevate mood, according to the University of Wisconsin School of Medicine. Depression sufferers should eat whole grains and a diet rich in fruits and vegetables. Avoid foods with a lot of added sugars and foods with a high saturated or trans fat content, MayoClinic.com advises.

Considerations

If you are battling with depression, a multi-faceted treatment approach can help you feel better. Nutrition alone can improve or influence your moods, but professional counseling is also advisable. Other lifestyle changes can help you combat depression as well -- such as regular exercise and healthy sleep habits. Some people who suffer from depression benefit from medication, which a psychiatrist can prescribe. If your depression becomes overwhelming or you experience suicidal thoughts, call the National Suicide Prevention Lifeline (see Resources) for immediate help.