Can the mediterranean diet help treat depression_ _ healthy eats – food network healthy living blog

Feeling a bit down? New research suggests that a Mediterranean diet can help treat depression. Best diet for ibs sufferers Now that’s cause for celebration! The study suggests that a diet rich in fruits, vegetables, legumes, whole grains and lean proteins may be able to treat major depressive episodes.

The researchers followed 67 Australian individuals with a history of depression and poor dietary habits.

How to lose water weight quickly Study participants were randomly sorted into two groups. Exercise music One group received dietary intervention, consisting of 60-minutes of Dietitian-lead nutrition one time per week. How do i lose belly fat without exercising The second group received social support, otherwise known as ‘befriending’ or spending time with another individual discussing neutral topics, like sports, news or music. Weight loss tips and tricks In addition to the interventions, both groups were being treated with a mixture of anti-depressive medication or therapy.

The dietary intervention group learned about the importance of eating a Mediterranean diet, including 5-8 servings of whole grains per day, 6 servings of vegetables per day, 3 servings of fruit per day, 3-4 servings of legumes per day, 2-3 servings of low-fat and unsweetened dairy foods per week, 1 serving of raw and unsalted nuts per day, 2 servings of fish per week, 3-4 servings of lean red meats per week, 2-3 servings of chicken per week, 6 eggs per week and 3 tablespoons of olive oil per day. Exercise of futility They were also encouraged to reduce their intake of sweets, refined cereals, fried food, fast-food, processed meats and sugary drinks to no more than 3 per week.

After 12 weeks of the intervention, the dietary support group showed a significantly greater improvement on the depression rating scale than the social support group. Protein diet for muscle gain In other words, the participants who received dietary support felt less depressed. Protein diet meal plan This study is still preliminary, but it suggests that changing one’s diet may actually be a useful tool in treating depression.

The Mediterranean Diet has long been promoted for its many health benefits. Losing weight after hysterectomy Not only may it help fight depression, but research suggests that eating like a Greek can improve weight loss, control blood sugar and reduce the risk of developing cancer, heart disease and dementia. How to lose weight with pcos Follow these tips to add more of the Mediterranean style of eating to your diet to reap the benefits.

• Use oil whenever possible, like in homemade salad dressings and marinades. Lose belly fat menu Opt for oil instead of margarine or butter when roasting veggies or topping popcorn.

• Swap out chicken for fish two nights per week. How to lose water weight naturally Don’t get stuck in the boring old protein rut. Low carb diet indian Treat your family to an omega-rich serving of fresh fish.

• Add veggies to every plate—even breakfast. Weight loss journey tumblr According to the USDA’s My Plate, every plate should consist of at least half fruits and vegetables. 2 month weight loss progress Since many of us don’t get that at breakfast, make an effort to add veggies to your morning smoothie, omelet or toast.

• Opt for whole grains. How to lose weight in a week Luckily, the abundance of commercially available whole grains is at an all-time high. Weight loss lifting If you’re not in the mood for whole wheat bread or brown rice, try quinoa, oats, kamut, bulgur, farro, freekeh, sorghum or buckwheat.

• Go nuts! Replace the chips in your snack drawer with unsalted nuts. Exercise goals Walnuts are high in heart-healthy omegas, but any type of nut will do. Exercise list for abs Nuts are bit high in calories, so be cautious of the portion size—it’s usually about a handful or 20 nuts.

• Pick pulses. Military diet menu A group of superfoods made up of chickpeas, lentils, dry peas and beans, pulses are a great source of plant-based protein and fiber. How do i lose belly fat at the gym Try Meatless Monday by swapping out your dinner meat for a protein-packed pulse.

• Herb it up. Military diet for a month Mediterranean food is rich in flavorful herbs, like oregano, dill and basil. Paleo breakfast Add herbs to roasted veggies, soups and salads to reduce the salt and add big flavors.

Natalie Rizzo, M.S., R.D., is a media dietitian, food and nutrition writer, spokesperson and blogger at Nutrition a la Natalie.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

Leave a Reply

Your email address will not be published. Required fields are marked *