6 ‘Hot Tips’, such as eating with loved ones even through video calls
If you have severe depression, eating can be a big deal. This is because they may be in a state of lack of energy or appetite to the point of not being able to prepare even a single meal.
“When you’re depressed, buying ingredients and preparing meals or cleaning can be difficult,” said Connectineut nutritionist Amy Gorin. People with depression symptoms such as lack of motivation, difficulty concentrating, trouble sleeping, and low energy levels may not be able to do the things that take care of themselves, such as exercising, eating a balanced diet, cooking and showering.
You may end up eating more than usual to calm your symptoms of depression. “You may end up eating high-calorie processed foods, candies, and fried foods, which lack high-quality nutrients, which can make your symptoms worse,” Gorin said. In May 2019, Frontiers in Nutrition reported that white flour breads, crackers and cereals, as well as sugar-sweetened desserts and drinks, were associated with depression.
“What you eat will affect your body and mind,” said Canadian nutritionist Leigh Meroto.
Medical media ‘BMJ’ reported in June 2020 that “People who eat healthy foods such as the Mediterranean diet (vegetable foods, olive oil, and heart-healthy omega-3 fatty acids from fish) are more likely to consume processed or saturated foods. People who eat foods high in fat, sodium and sugar, or red meat, are mentally healthier.”
How can you eat a nutritious meal when your mental and physical energy is low? Health and medical media ‘Everyday Health’ recently introduced a way to choose foods that are easy to prepare and help boost energy and mood. Here are six strategies recommended by experts.
1. Order groceries instead of finished products
Food quality is important. Order groceries rather than have ready-to-eat delivery. There are a variety of services that deliver fruits, vegetables, nuts, and lean meats and poultry that can really improve your mood.
2. Dine with your loved ones, even on a video call
“If possible, try to eat with other people,” Merotto said. This reduces stress and helps me pay more attention to mealtimes,” she said. If you live alone or cannot eat with others due to social distancing, make a video call with a friend or family member during mealtime.
In some cases, eating with your family can help prevent depression. According to the Canadian Family Physician, “Frequent eating with family members protects against a variety of psychosocial problems, including depression, substance abuse, eating disorders, and suicidal thoughts.”
3. Storing Healthy Groceries
If you have plenty of nutrient-rich ingredients in your cupboard, refrigerator, and freezer, you can make healthy food quickly. Nuts that can be eaten in salads and yogurt are also good. It is also good to grow or stock salt-free spices and various herbs.
4. Learn easy recipes
It can be overwhelming to think that making nutrient-dense food is too difficult. That thought may prevent you from even cooking. Knowing a simple recipe can relieve you of that burden.
- Topped with avocado and egg on whole wheat bread
- Spread natural peanut butter on whole wheat bread and topped with chopped bananas
- Greek yogurt topped with unsalted nuts and frozen fruit
- Pour water into oatmeal protein powder and top with natural peanut butter and frozen fruit
- Salt and pepper a frozen vegetable mix, heated and served with scrambled eggs.
- Add frozen fruits, leafy vegetables, Greek yogurt, etc., grind it and drink it as a smoothie
5. Eat at the same time every day
Setting mealtimes will help you stay nutritious even in the midst of depression. Following a predetermined schedule can reduce stress. The San Diego Medical University Information Disclosure Center has suggested the following timetable for healthy eating.
- Breakfast: 9 or 10
- Lunch: noon or 1pm
- Snack Time: 3pm or 4pm
- Dinner: 6pm or 7pm
6. Healthy ordering of delivery food
Experts at the ‘Nutrition and Dietetics Academy’ see delivered food as ‘a great opportunity to boost your nutrition’. They suggest that when ordering, don’t skimp on foods high in saturated fat, sodium, or spicy foods. You can eat healthy food instead of high-calorie food such as pizza. You can have it as a salad or order the Mediterranean diet or smoked salmon with vegetables. When ordering a sandwich, choose whole-wheat bread, add vegetables such as tomatoes or cucumbers, and choose low-fat meat. Instead of mayonnaise, you can choose mustard, ketchup, or salsa sauce. When ordering a salad, you can choose shrimp or chicken breast toppings instead of red meat toppings. Get into the habit of choosing baked or steamed potatoes over french fries.