Poor diet is said to have close relationship with depression, you can fight with bad mood with certain nutrients which are known to affect mood.

1. Sensible eating plan

It is important to eat fruits and vegetables and grains. Avoid fatty foods or anything that is rich in calories and fat. As funny as it seems, sticking to the balanced diet will help you feel better, be in a good mood and look great. This one is essential during the depression, do it for yourself.

Consume:

- tryptophan - found in high protein foods, it is a natural relaxant which helps to reduce anxiety and depression, increases levels of serotonin responsible for good mood.

- omega-3 fatty acids - they are essential for the brain to function appropriately as they make membrane fluidity act effectively. The membrane abnormalities can be corrected by fatty acids. They are found in oily fish, seafood, walnuts, flaxseed, whole grains and beans.

- antioxidant vitamins - low levels of antioxidants cause stress and may even damage cells. They are found in carrots, broccoli, tomatoes, peaches, oranges, green peppers, green leafy vegetables, soy, red wine, oatmeal, nuts and seeds.

- vitamin B-12 - important for normal functioning of the brain, it is found in meat (liver and shellfish) and dairy products.

2. Avoid strict harsh diets

If a diet restricts the amount of food you eat, don't decide on it. Although such extreme consumption limitations help you loose weight they are unhealthy in the long run. The low calorie intake and restricted amount of carbohydrates, fats or sugars will make you feel worse.

3. Get the schedule

Eating at the same time every day helps you feel better and remain your day predictable.

4. Listen to doctor's advice

Obviously, what your doctors says should come first when you decide on eating schedule or go on a harsh diet. Stick to the advice given - your doctor usually knows you very well and realizes what limitations and principles you should apply.

5. Remove alcohol and dugs

Alcohol can react with antidepressants you take and therefore change the way they work. Any addiction and abuse is more likely to make you feel worse and deepen your depression.

6. Reduce caffeine

Caffeine is a stimulant which makes you anxious and nervous so cut back on sodas, coffee and tea. They can cause sleeping problems.

7. Eat omega-3 fatty acids

Omega-3 acids can be found in some fish, walnuts, soybeans, flaxseed and other foods - they are said to improve mood.

8. Keep the track of the changes of the appetite.

Because of the fact that depression may make you gain or loose weight your doctor should be able to help you.