• Per Medscape (2019), participants in a study were given specific instructions on increasing intake of vegetables, fruits, wholegrain cereals, protein including lean meat, poultry, eggs, tofu, legumes, unsweetened dairy, fish, nuts, seeds, olive oil, and spices such as turmeric and cinnamon. These simple dietary interventions seemed to improve depressive symptoms within 3 weeks in young adults with unhealthy eating habits.

• Filling your plate with more plant-based than animal foods may help you in many ways, such as: protecting you from disease, lengthening your life, helping you to maintain a healthy weight, and significantly reducing feelings of depression, anxiety, and fatigue.

• In it’s whole, unprocessed form, you get the most nutrients such as fiber, vitamins, minerals, and phytochemicals from fruits, vegetables, legumes, nuts, and whole grains. The more it is processed, the less nourishing these foods become.

• Choose oranges instead of orange juice, wheat berries instead of white bread, steamed zucchini instead of deep-fried zucchini wedges, or chicken breast rather than chicken nuggets.

• You don’t have to eat everything raw, however, start with real ingredients – fruits, vegetables, nuts, whole grains, fish, eggs, and skinless poultry.

• What are refined plant based foods? Examples include fruit juices and french fries. Unrefined foods include the whole plant, such as legumes, grains, nuts, vegetables, and fruit.

Harvard Health Publication (2019). A Guide to Healthy Eating. Retrieved from www.health.harvard.edu

 Healthy Eating May Cut Depression in Young Adults, Medscape, Oct 09, 2019.