From a newsletter:
Use these nutrition tips to help control seasonal depression
When the days get darker and colder, the body seems to scream for carbohydrates-especially for those people who have SAD. Those "comfort foods," as they're known, are also known for taking your mood on a trip of peaks and valleys.
You're already feeling mood-challenged. Why make it worse?
You do need carbs, but you'll feel better for having picked up the right ones. First, recognize what are considered the wrong ones: Sugar-laden, over-processed, white-flour-rich-you get the idea. That usually includes packages of a Mrs. Somebody's cookies, pies or cakes and breads that are anything but a wonder. Count pasty pasta in with that group, as well.
If you have a craving for carbs, choose healthy carbs. That would include any that are grain-based. Whole-wheat pasta, whole wheat bread and whole-grain cereals are the type of carbohydrate items you'll want to have on hand.
But be sure to pair any of them with a protein source. Try peanut or almond butter, a handful of nuts, a hard boiled egg or a slice of turkey, chicken, fish or lean beef. . . you get the idea. The reason? Research has shown that, in general, SAD sufferers tend to secrete more insulin as a result of carbohydrate-rich meals. This leads to the never-ending cycle of carb craving that never quite satisfies.
While you're at it, add a fish oil supplement to your daily regimen. I recommend at least 1,000 mg total EPA and DHA. Those healthy omega-3s have been found to help symptoms of depression. Omega-3s are also found naturally in walnuts and almonds. They will help you feel fuller longer, thanks to their being rich in fiber and the perfect source of healthy fat.