Cut back on sugar: While a sweet treat may temporarily boost your mood, the lift doesn't last. Some people notice a rebound effect and feel a little tired an hour or more after eating something sweet. This slump is especially pronounced in people who are depressed to begin with, says Dr. Christensen. He estimates that up to 30% of his depressed patients show some sensitivity to sugar. To find out if sugar is contributing to your depression, cut out sweets and added sugars for a few weeks, says Dr. Christensen. Artificial sweeteners are okay, he adds.

If the thought of never eating another Oreo only contributes to your depression, take heart. While a minority of people are so sensitive to sugar that they shouldn't have it at all, others can handle a little bit, according to Dr. Christensen. Gradually reintroduce sweets to your diet to find out how much you can tolerate.

Avoid the caffeine crash: Studies show that depressed people who depend on caffeine to get them through the day may be setting themselves up for a fall. Dr. Christensen advises his patients to eliminate coffee, tea, cola and chocolate as well as pain relievers containing caffeine. "Depressed people who are sensitive to caffeine generally notice improvement after about four days without caffeine," he says.

If you do find that you're sensitive to caffeine, he adds, it usually isn't an all-or-nothing proposition. "There are some people who can tolerate a cup of tea a day, but not more than that. People need to experiment to find their own limits."

Go low-fat: Some research suggests that besides improving your overall health, a low-fat diet may help stabilize your mood. In a five-year study at the State University of New York at Stony Brook, 305 men and women followed a diet that got only between 20 and 30% of its calories from fat. The diet didn't just lower their cholesterol. They actually showed less depression and hostility after adopting the leaner diet.

...avoid fried foods, switch to leaner cuts of meat and remove the skin from poultry. Swap whole milk for 1% or skim, and choose low-fat or nonfat cheeses and yogurt. And if you make an effort to eat more fruits, vegetables and whole-grain cereals, you'll be less likely to fill up on fatty fare.
Source: The Food-Mood Connection by Larry Christensen, Ph.D

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