Man with head in hands

Tips for Maintaining a Healthy Diet While Coping with Depression

When you’re depressed, it can be hard to maintain a healthy and well-balanced diet. For some people with depression, this means not getting enough nutrients to sustain one’s body throughout the day. That’s because some of the main symptoms of depression include loss of motivation, low energy, and poor concentration, all of which can make it increasingly difficult for someone to take proper care of themselves (via Everyday Health). At the same time, others may be inclined to eat more than usual, relying on high-calorie sweets and comfort foods to help soothe their symptoms.

As it turns out, however, what you eat can affect your mood and mental health. According to registered dietitian Leigh Merotto, the food you eat can impact both your mental and physical well-being. “If you prioritize consuming enough plant-based foods, fruits and vegetables, and healthy fats, and eating regularly throughout the day, it can make a great difference in terms of your overall health and well-being,” Merotto told Everyday Health.

Eat more nutrient-dense foods

Table full of fruits and vegetables

Fortunately, there are a few steps you can take to help you eat healthier when you’re feeling depressed. According to WebMD, cooking and sharing a meal with a friend or loved one can help improve your mood and get some food in your stomach when you don’t feel like eating. It’s also important to eat foods that will have a positive impact on your mind and body. For instance, health experts recommend sticking to nutrient-dense foods like fruits, vegetables, whole grains, lean meats, and low-fat dairy products.

“These foods are more likely to keep your mood stable than processed foods and foods with added sugar,” Rosa Schnyer, a clinical assistant professor at the University of Texas College of Pharmacy, told WebMD. Eating three regular meals or five smaller meals throughout the day can also help regulate your mood, as well as eating healthy snacks, like nuts, fruit, yogurt, carrot sticks, and hummus. In order to prevent any major mood swings or spikes in blood sugar, you should try to avoid drinking alcohol, and eliminate caffeine and added sugar from your diet.

Lesa O'Leary
Lesa O'Leary

Lesa is a dynamic member of OzHelp’s Service Delivery Team as the Service Delivery Team Leader and Nurse. She has been with OzHelp for five years and believes in leading by example. Lesa has experience in the not-for-profit sector, as well as many roles throughout different industries and sectors, including as a contractor to the Department of Defence. She has expertise in delivering OzHelp’s health and wellbeing programs and engaging with clients in a relaxed and comfortable manner that aligns with the organisation’s vision and objectives.

Lesa has a Certificate 4 in Nursing from Wodonga Tafe, Certificate 4 in Mental Health from Open Colleges, and is currently undertaking a Certificate 4 in Training and Assessment from Tafe NSW. For the past few months Lesa has been an Education and Memberships committee member of the ACT Branch of the National Association of Women in Construction (NAWIC).