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Diet Plan for Depression

Depression is very common and serious problem among all emotional disorders. It is persistent feeling of sadness and loss of interest in daily activities. Common symptoms of depression are sadness, loss of appetite, constipation, low blood pressure and body aches. Indigestion is also one of the main causes of depression. Due to indigestion, gases are produced in digestive tract and it reduces the supply of oxygen to tissues which increases carbon dioxide level causingdepression. Excessive intake of carbohydrates, caffeinated products may lead to ingestion. So a well-balanced Diet plan is needed to diminish the risk of this emotional disorder.

Depression diet charts

DIET CHART FOR DEPRESSION

EARLY-MORNING

Warm water+soaked almonds / Walnuts

BREAKFAST

Broken wheat porridge / Veg Semolina (veg upma) / Veg Vermicelli / Veg Idli / Brown Bread Sandwich / Semolina pancake / Besan pancake (gram flour) / Missi Roti /Oats/ Stuffed Chapatti / Chapatti with Veg or Dal / Milk / + Egg white

MID-MORNING

Fruit / Fruit juice / Herbal tea / Coconut water

LUNCH

Chapatti +Brown Rice + Salad + Vegetable + Dal / Chicken/Fish (once in week)

EVENING

Roasted chane / homemade soup / Vermicelli / Herbal tea

DINNER

Chapatti + Vegetable + Dal

BED TIME

Milk

DIET INSTRUCTIONS

CEREALS

Cereals to be consumed

Whole wheat, Brown rice, oatmeal

Cereals to be avoided

Refined flour, white bread, refined grains

FRUITS

Fruits to be consumed

Banana, Apples, Pear, Grapes, Apricot, plums, Strawberries, Orange, Figs, Pomegranate, Dates, Lime, Guava, Peaches, Sapodilla, Mango, Pear, Papaya

Fruits to be avoided

Canned fruits

VEGETABLES

Vegetables to be consumed

Spinach, Carrot, Tomato, Radish, Yams, Lima Beans, Cabbage, Cauliflower, Onion, Cucumber, Pumpkin, Sweet Potatoes, Bitter gourd, Ridge gourd,Bottle gourd, Capsicum, Mushroom, Turnip, Kale, Celery, Onion, Asparagus,Eggplant.

Vegetables to be avoided

Canned vegetables

PULSES

Pulses to be consumed

All lentils, beans and soybean

Pulses to be avoided

Frozen and Dried pulses

DAIRY PRODUCTS

Dairy Products to be consumed

Low fat Milk/ skimmed milk, low fat yoghurt, buttermilk, tofu, Kimchi

Dairy Products to be avoided

Tea, Coffee, High- fat milk products

SPICES

Spices to be consumed

Turmeric, Cumin, Coriander, Fenugreek, Black pepper

Spices to be avoided

Red chili

DRINKS

Drinks to be consumed

Homemade vegetable juices, coconut water, Herbal tea, Fruits juices, Amla juice, Red juice

Drinks to be avoided

All Carbonated drinks such as Coke, Pepsi, Limca, soda, Energy drinks, Beverages that contain tannic acid, Alcohol

FLESH FOODS

Flesh Foods to be consumed

Lean meat, Egg, Chicken, Fish (Tuna), Salmon, Mackerel, Sardines)

Flesh Foods to be avoided

Red meat, Fried chicken/ meat/ fish

SEEDS AND DRY FRUITS

Dry Fruits to be consumed

Walnuts, Almonds, cashew and all nuts, Flax seeds, chia seeds, Sunflower seeds

Dry Fruits to be avoided

All nuts should be taken in limit.

OILS

Oils to be consumed

Cow ghee, olive oil, Canola oil, soybean oil

Oils to be avoided

Hydrogenated and unsaturated vegetable oil

OTHER FOODS

Other Foods to be consumed

Honey, Jaggery, Homemade soups

Other Foods to be avoided

All processed food, Junk food, Spicy food, Tobacco, Pickle, Desserts.

LIFESTYLE AND DIETARY TIPS

  • Having proper sleep and adequate rest.
  • Drink 8-10 glasses of water daily.
  • Practicing yoga, meditation for maintain fitness.
  • Indulge in some active hobby.
  • Follow healthy and balanced Diet and avoid skipping meals.
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Best Ayurvedic Doctor in Mohali - Dr. Vikram Chauhan

Dr. Vikram Chauhan

MD (AYURVEDA)

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