If it sometimes seems that food is the only thing that will make you feel better, it's not just in your head. Food does affect your mood, and what you eat -- and when -- can impact depression. If you're trying to beat the blues, here's how the Depression Relief Diet can help: 假如有時候食物似乎是唯一的東西，能使你感覺較好，而非只是你腦中的想法。食物影響你的心情，而且你所吃的－－何時吃的－－可以影響憂鬱症狀。假如你試著想要擊退憂鬱，這裏有如何減輕憂鬱的飲食可以幫助你。
• Sugar and caffeine give you a quick lift -- but can leave you feeling down when their effects wear off. This meal plan reduces sugar and caffeine intake because feelings of depression often improve when their consumption is minimized. 糖和咖啡因很快的振奮你的心情－－但是當它們的作用逐漸消逝時，會使你心情低落。這個飲食計畫降低糖與咖啡因的攝取，因為當減少消耗它們，憂鬱的感覺常被改善。
• Because deficient levels of omega-3 fatty acids in the nervous system make you more vulnerable to depression, this meal plan includes plenty of fish and other rich sources of omega-3s. 因為神經系統缺乏omega-3 脂肪酸，使你更難抵抗憂鬱。這個飲食計畫包括大量的魚和營養豐富的omega-3s。
• Even marginal vitamin deficiencies that don't result in clinical symptoms can negatively affect your mood. This diet, when paired with a daily multivitamin and mineral supplement, will help ensure adequate intake of essential vitamins and minerals (especially the B vitamins and folic acid, vitamin D, iron, magnesium, selenium, zinc and calcium). 甚至不會造成臨床症狀的最低限度的維他命缺乏，也會負面地影響你的心情。這個飲食－－由日常多種維他命與礦物質的補充所組成，將幫助與確保必要的維他命與礦物質的足夠攝取（尤其是維他命B與葉酸，維他命D，鐵質，鎂，硒ㄒ一，鋅，與鈣。）
• Steady blood sugar levels help keep you on an even keel. This meal plan includes complex carbohydrates in every meal and encourages eating small meals spaced evenly throughout the day to help normalize blood sugar levels. Start eating the breakfasts, lunches, dinners and snacks that will help boost your mood! 穩定的血糖標準能幫助你保持鎮定，這飲食計畫包括每一餐有綜合的碳水化合物、以及鼓勵少量多餐，一天吃的時間間隔均勻，有助於使血糖值趨於正常。
BREAKFAST早餐
option one選擇一
whole-wheat waffle topped with peanut butter and banana St. John's Wort tea 全麥鬆餅上面加花生醬、香蕉，及抗憂鬱處方茶
multivitamin 多種維他命
option two選擇二
calcium-fortified orange juice 加強鈣的柳橙汁
cherry vanilla muesli 櫻桃及香草口味的輾碎的穀物、堅果等早餐食品
soy milk fortified with calcium and vitamin D 加強鈣質與維他命D的豆漿
multivitamin綜合維他命
option three選擇三
1/2 cup egg substitute scramble 半杯雞蛋的代替品作成炒蛋
slice of whole-wheat toast一片全麥烤土司
peach slices幾片水密桃
St. John's Wort tea抗憂鬱處方茶
multivitamin綜合維他命
LUNCH午餐
option one選擇一
spinach and cheese tortilla pizza菠菜與起司玉米薄片披薩
chamomile tea甘橘茶
option two 選擇二
smoked salmon on whole-wheat bagel with tomato and red onion 全麥貝果配燻製鮭魚及番茄、紅洋蔥
sliced pear切片洋梨
St. John's Wort tea抗憂鬱處方茶
option three選擇三
black bean soup黑豆湯
corn bread玉米麵包
mixed green salad混合的蔬菜沙拉
mint tea薄荷茶
DINNER晚餐
option one選擇一
curried pasta with chicken and grapes 咖哩麵與雞肉、葡萄
spinach salad (high in folic acid) 菠菜沙拉(豐富葉酸)
walnuts and dates 胡桃與棗子
sparkling water 蘇打水
option two選擇二
broiled salmon 烤鮭魚
asparagus蘆筍
baked potato with low-fat sour cream 烤馬鈴薯與低脂酸奶油
peppermint tea 薄荷茶
option three選擇三
cilantro peanut pesto on soba noodles胡荽葉花生香蒜醬配喬麥麵
sliced tomatoes番茄切片
decaffeinated green tea無咖啡因綠茶
SNACKS點心
Choose two or three each day:一天選兩三種
• whole-grain crackers with almond butter全麥鹹餅乾與杏仁奶油
• handful of fresh nuts and dried fruit一把新鮮的堅果與乾果
• soy milk fruit smoothie豆漿水果慕斯
• banana香蕉 • apple slices and fat-free cheese蘋果切片及無脂起司
• fresh veggies and non-fat dip新鮮蔬菜與無脂的調味汁
• cup of lentil soup一杯扁豆湯
Healthy Dos and Don'ts 健康守則
Here are a few eating tips to keep in mind when you're dealing with depression. 幫你要對付憂鬱，這裏有一些要記得的飲食訣竅：
Do:該做的
• Take a daily multivitamin and mineral supplement 服用每日綜合維他命與礦物質補給品
• Get regular, vigorous exercise daily每天做規則精力充沛的運動
• Drink plenty of water or other fluids like herb tea 喝大量的水或草本茶
• Eat more fish多吃魚
Don't:不該做的
• Consume caffeine不該消耗咖啡因
• Drink alcohol不該飲酒
• Load up on simple sugars and simple carbohydrates 不該吃太多的單純醣類(碳水化合物)
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