Nutrition Recommendations for Seasonal Affective Disorder
Compiled by Caryn Roll B.A., B.Sc., P.Dt.

1. Follow a balanced meal plan based on Canada's Food Guide:

· Whole Grain Products

5 to 12 servings per day (1 serving = approx. ½ cup)

· Fruit and Vegetables

5 to 10 servings per day (1 serving = approx. ½ cup)

· Milk Products (for calcium)

2 to 4 servings per day (1 serving = 1 cup)

· Meats & Alternatives

6 to 9 ounces per day (1 ounce = 28.4 g)

2. Low levels of the nerve chemical serotonin may be low in those suffering from S.A.D. Consuming foods that are carbohydrate-rich will stimulate the production of serotonin.

· Potatoes

· Fiber rich pasta

· Whole grain breads

· High fiber breakfast cereals

· Whole wheat pancakes

· Beans, lentils and other legumes

· Brown rice

3. Another nerve chemical called dopamine may play a role in S.A.D. Eating protein-rich food increases dopamine levels.

· Chicken (without skin)

· Extra-lean meat

· Fish

· Low fat milk products

4. Keep a detailed food diary. Notice mood swings before and after meals. A person may be able to determine exactly which foods affect their moods. Some people may find that a carbohydrate-rich diet is better, whereas others will find relief with a protein-rich diet. Still others, find that a combination of carbohydrate foods and protein work well.

5. Eat several small meals throughout the day, instead of 3 big ones. Plan on lighter meals in the evening to promote a good night's sleep.

6. Plan your snacks for the time of day you feel sluggish. This way, you won't find yourself at the vending machines. Especially Again, decide between a healthy carbohydrate snack such as a multi-grain bagel, a protein-rich snack like low-fat yogurt, or a combination of both such as Melba toast with a slice of skim milk mozzarella cheese.

7. Remember, breakfast still is the most important meal of the day. Hunger leads to negative mood swings. Fuel up in the morning so you are not ravenous in the afternoon.

8. Dehydration often causes fatigue so drink plenty of water. At least eight, 8 ounce glasses per day.

9. Do not forget about fruits and vegetables in the winter. Did you know fresh, frozen or canned are similar in nutritional value?

10. Excessive alcohol and caffeine consumption contributes to depression. Limit your intake of wine, beer, spirits, coffee, tea, colas and chocolate.

11. Finally, people with S.A.D. tend to gain 2 to 5 pounds during the dark winter months. But, it usually comes off in the spring. If you are concerned, become active and exercise.

Somer M.A., R.D., Elizabeth. Food and Mood. Henry Holt and Company, 1995: New York.

© 2002 Caryn J. Roll. This information is published and may not be reprinted.