1.
NUTRITION IN
MOOD DISORDER
Mrs . Shilpa Mittal
M.Sc Food science and Nutrition
Merit ranker

2.
Healthy eating won’t get rid of your bad
mood but will help you respond well to
different mood disorders.

3.
Bipolar depressive episode
Unusually low energy
Decreased activity levels
Feelings of hopelessness and despair
Loss of enjoyment in activities
Sleeping too little or too much
Feeling worried or empty
Fatigue
Eating too little or too much
Trouble concentrating or remembering
things
Suicidal thoughts
Mania episode
Unusually high energy
Increased activity levels
Feeling wired or jumpy
Feelings of agitation or irritability
Feelings of overconfidence
Trouble sleeping
Talking unusually quickly
Engaging in risky behavior, such as
taking sexual or financial risks you
wouldn’t otherwise

4.
Drinking
Too Much
Coffee
Mindless
Munching
Crash
Diets
Forgetting
Water
Fast Food
Skipping
Meals
SHILPSNUTRILIFE

5.
 Prolonged MOOD DISTRUBANCE can disrupt the
digestive system, irritating the large intestine and
causing DIARRHOEA, CONSTIPATION,
CRAMPING, AND BLOATING.
 In the long run could result in PEPTIC ULCERS,
IRRITABLE BOWEL SYNDROME and
INFLAMMATORY BOWEL DISEASE.
SHILPSNUTRILIFE

6.
Hangry

7.
SHILPSNUTRILIFE

8.
Short term:
Epinephrine trigger
the body’s fight or
flight response that
temporarily puts
eating on hold (Shut
down of Appetite)
If stress persist for
longer: Cortisol is
released from the
adrenal glands
which increases
appetite and
motivation to eat.
Increased intake of
fats and sugar.
High Cortisol in
combination with high
insulin as a result of
stress increases
abdominal fat and
weight gain
SHILPSNUTRILIFE

9.
SHILPSNUTRILIFE

10.
Following a diet enables you to:
 maintain a healthy weight
 take control of your mood swings.
Knowing the foods that you should and
shouldn’t eat can be a first step to reducing
the effects of bipolar disorder on your
quality of life.

11.
 The imbalanced brain chemicals that cause bipolar
disorder may also cause you to crave “hyper-palatable”
foods, which are sugary, salty, fatty and generally
unhealthy.
 What’s worse is that the medications for this condition
may also cause weight gain.

12.
colorful foods
SHILPSNUTRILIFE

13.
SHILPSNUTRILIFE

14.
Fast drop in blood glucose!
SHILPSNUTRILIFE

15.
 Smoothies (curd, oats, fruits)
 Whole grain pancake
 Milkshakes
 Fruit custard
 Paneer and dates laddu
 Dry fruits + oats bars
 Kheers add natural sweeteners
 Add seeds, oats, dry fruits
Proteins
Carbs
Fibre

16.
Lean Proteins are Good for Calming
SHILPSNUTRILIFE
Protein also helps to avoid blood sugar crashes -
Ideally, you should combine protein and carbohydrates at
every meal.

17.
Khichdi, milk+roti, dal+rice/roti,
curd rice, dal + roti, idli, dosa,
dhokla, uttapa i.e combination of
cereal + pulse gives the best quality
protein comparable to that of an
egg

18.
Eat more ofVitamin C and other
Anti-Oxidant Foods
SHILPSNUTRILIFE

19.
SHILPSNUTRILIFE

20.
SHILPSNUTRILIFE

21.
Calcium and Magnesium too are
Wonderful for Mood Disorders
SHILPSNUTRILIFE

22.
SHILPSNUTRILIFE

23.
 Nuts such as walnut, almonds, pistachios should be
included as they contain good quality (n6 and n3) fat and
also minerals such as copper, magnesium, manganese,
selenium, zinc and also B vitamins.
 Oysters and shell fish are good sources of Zinc and copper.
 For n3 fatty acids one can consume flaxseeds (1tsp/day) if
vegetarian and if you eat fish then 3 servings (1 serving=
100 g of fish) of fatty fish a week is recommended
SHILPSNUTRILIFE

24.
Healthy bacteria that reside within us help
control state of our emotional health
Include foods containing live bacteria.

25.
These include:
Curd, rabdi
Ambali
Pickles
Kanji
Tofu
Idli, Dosa, Dhokla

26.
Salt is very necessary to regulate the levels of
bipolar medication in your bloodstream
If you have bipolar disorder, don’t let your salt
intake get too low, and definitely don’t cut out salt
entirely.

27.
Avoid Junk Food and Quick Fix Meals
SHILPSNUTRILIFE

28.
SHILPSNUTRILIFE

29.
SHILPSNUTRILIFE

30.
 Cut down on Caffeine: Caffeine is found in
coffee, tea, cola beverages, chocolates
and some medications. Instead of coffee
you could have herbal tea or infused water
 Drink water often: water can curb the urge
for coffee and stress related eating
SHILPSNUTRILIFE

31.
SHILPSNUTRILIFE

32.
Drinking a cup of water
helps too. If you feel
anxious, stressed or
tense before going to
sleep at night, a glass
of milk (warm or cold),
can make you feel more
relaxed.
SHILPSNUTRILIFE

33.
It is important to maintain a healthy weight to avoid the health risks
associated with being overweight, including heart disease,
hypertension, and diabetes.

34.
• Artificial Sweeteners
• Fat Free products
• Lactose
• Processed Cheese Slices (causes
depression, emotional outbursts, Foggy
Brain Syndrome)
• Carbonated Soft Drinks (same results as
artificial sweeteners)
• Some red food-dyes (give migraine
headaches)
Maintain Mood Journal

35.
 Eat regularly during the day: three
main meals and two to three
snacks/fillers in between (Include 3 to
4 food groups in each meal) helps
stabilise mood.
 Don’t skip meals likewise don’t
overeat, can reduce metabolism.
 Do some physical activity
 Avoid late night snackingSHILPSNUTRILIFE

36.
 A good breakfast is a must should
consist of milk + cereals + fruits
i.e. 3 food group at least.
 Increase the fibre content of your
diet: choose more whole grains,
vegetables, fruits and legumes, as it
slows digestion.
SHILPSNUTRILIFE

37.
SHILPSNUTRILIFE
The foods have been found benefit:
• Green Tea
• Pro-biotic Yogurt (improve mood)
• Blueberries
• Raspberries
• Strawberries
• Flax Seed
• Flax Oil

38.
SHILPSNUTRILIFE
• Oatmeal
• Spinach (fresh; not canned or frozen). use it in salads instead
of lettuce, it gives a major energy boost.
• Salmon
• Chicken
• Bananas (increases serotonin)
• Chocolate – Dark, (increases serotonin) 70% or more Coco
(avoid Milk-chocolate)
• Nuts (in particular, Almonds and Walnuts)

39.
 Make eating an art
 Know your eating habits
 Depression is not an excuse to binge
on junk
 Eat sensibly, don’t starve
to lose weight.
 Rhythm is king!

40.
FRENCH
FRIES
.
Fresh vegetables with a savory
dip hummus

41.
DESSERT
S
FRUIT YOGHURT

42.
COFFE TURMERIC MILK

43.
PIZZA
BHAKRI PIZZA

44.
Exercise: will help to
keep yourself strong &
your mind healthy.
Exercise. It's a great
stress buster.
SHILPSNUTRILIFE

45.
Meditation can give
you a sense of
calm, peace and
balance that
benefits both your
emotional well-being
and your overall
health.
SHILPSNUTRILIFE

46.
Thinking positively
about the situation
can you bring new
ideas for solving it,
and therefore,
eliminate the stress.
SHILPSNUTRILIFE

47.
Take quick nap:-
A short 10-15 min.nap is
helpful to reduce stress .
It is natural re-energizer
SHILPSNUTRILIFE

48.
 Salads daily for antioxidant and immune system
 Talk it out
 Relaxed Meals
 Exercise and Eating well
 Snack smart
 Sleep well
SHILPSNUTRILIFE
EAT HAPPY AND BE HAPPY!

49.
Shilpa Mittal (M.Sc Nutrition)