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10.08.2014 admin
As a first step to determining how to balance different food groups in your food plan, a look at the food pyramid provides a good general guide.A  Recently, the nutrition experts at the University of Michigan Health Systema€™s Integrative Medicine program enhanced the information found on the traditional pyramid, creating the a€?Healing Foods Pyramida€? to better reflect the latest thinking about the connection between what we eat and how we feel. The Food Pyramid illustrates how different types of foods can be combined to build a balanced diet a€?from the ground upa€?. Depression has been linked to a shortage in the vitamins in the B family, including B6, B12 and Folic Acid.A A standard multivitamin can help ensure an adequate daily intake of these vitamins, and eating plenty of leafy greens can also help boost Folic Acid. Minerals including calcium, iron, magnesium, selenium and zinc also seem to help prevent or mitigate the symptoms of depression.
Ideally, your daily menu should include a a€?rainbowa€? of fresh fruits and vegetables to ensure youa€™re getting a balanced mix of nutrients.A  Combine those with carbohydrates made with whole grains, and lean proteins -- both animal-based, like chicken or fish, and plant-based like kidney beans or peas.
Limit caffeinated beverages like coffee or soda, which can have a stimulating effect at first, only to be followed by a drop in energy level and mood later.

It takes several minutes for the body to signal fullness; stop eating before you feel full. Regulate your portion size a€“ both overeating and undereating can stress your body physically and emotionally. Limit fast food and junk food.A  Both high sugar and high fat meals can have a negative effect on mood.
If you have a medical condition such as diabetes or food allergies, you should follow your doctora€™s specific dietary recommendations.A  Also, make your doctor aware of any dietary supplements you might be considering, as some have been shown to interact negatively with certain medications. Portion sizes can be confusing.A  In addition to learning to read food labels to determine appropriate food sizes, click on Tools and Checklists for a portion control tool developed by the nutrition experts at the University of Michgian. Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising.

Clipping is a handy way to collect and organize the most important slides from a presentation. Use these free images for your websites, art projects, reports, and Powerpoint presentations! Food groups appearing closer to the base of the pyramid (such as fresh vegetables and fruits) should make up a larger portion of your daily food intake, relative to those found farther up the pyramid (eggs, dairy, and meats). Clinical studies have shown that omega-3 fatty acids, found in fish including tuna, salmon and sardines, or in fish oil supplements, can significantly reduce depressive symptoms.

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