When you think of eating the best comfort foods for depression, what feelings come to mind? Shame? Guilt? Embarrassment? You’re not alone.
People are brainwashed into believing that it’s a sin to use comfort food to feel better.
While food shouldn’t be the primary source of happiness in your life, let’s face it, food is a big part of life!
The wonderful news is that you can satisfy your biggest food cravings without sacrificing your mental health. That’s right buster, I’m talking about guilt-free comfort food.
It’s Ok to Eat for Enjoyment
If you struggle with depression and want to live a healthier lifestyle, perhaps you’ve tried dieting before. You crushed it for a few days and then what happened? Life.
You have one of those days where your boss yells at you or someone cut you off in traffic. No worries – McDonalds to the rescue!
I’m not too fond of the stigma that people who eat junk food for comfort are weak. On the contrary, many successful people indulge in quite a bit of junk.
The problem isn’t that you’re weak-minded. It’s that you have a poor strategy for healthy eating.
Anybody that knows me in my life knows this – I freak’in love food like there’s no tomorrow. However, I’ve mastered the art of finding food that satisfies my cravings and nurtures my health.
I firmly believe that the secret to a healthy weight long-term is to kick deprivation out the window and eat for satisfaction in healthier ways.
Healthy Substitutions Is Key
What if I told you that the best comfort foods for depression are also the best foods for mental health? It’s true.
You can create satisfying substitutions for all of the foods that you crave that taste as good or better. Furthermore, they’re also foods that fuel the brain for happiness.
The secret to long-term healthy eating is to eat delicious satisfying meals that taste as good or better than your favorite unhealthy versions.
If you can master the art of healthier substitutions, you’ll no longer have the dreaded feeling of deprivation. Plus, you’ll satisfy your food cravings!
You’ll feel fuller and have more energy. It’ll blow your mind just how delicious healthy meals can be.
Avoid Dieting Foods
I’ve approached people before with the idea of finding healthier alternatives to unhealthy meals that they enjoy. Sadly, it often didn’t go that well.
Many people have the delusional belief that healthy alternatives are nasty. And I don’t blame them a bit.
“Healthier substitutions” are sold to us all the time. Often, these so-called healthy substitutions aren’t that healthy at all. They’re often loaded with processed crap that tastes weird but hey, it’s got zero sugar.
The healthy substitutions that I’m talking about are real food that has real ingredients. Mother Nature herself provides everything that you need to create healthier meals.
Once you start experiencing how tasty healthy meals can be, it’ll change the belief system that healthier alternatives are gross.
10 Ingredients for Comfort Food
Before getting into the best comfort foods for depression, I want to share with you 10 ingredients that serve as the base for many health and happiness-boosting meals.
1. Extra Virgin Olive Oil
Olive oil is a huge part of my life and thankfully, it has a smorgasbord of incredible benefits for the brain. The monounsaturated fats in olive oil nourish the brain and help to keep inflammation at bay.
The oil is a staple among Mediterranean peoples – long touted for their longevity and well-being due to their healthy diet (among other factors).
Because olive oil is so versatile, there’s so much that you can do with it. Drizzle it over salads, use it in desserts, coat your skillets with it, and use it for baking. Heck, you can even drink it straight out of a shot glass!
Because of olive oil’s high smoke point, it’s great for baking and you won’t miss out on many of its polyphenols (powerful antioxidants!). It will lose some nutrition while being cooked but still retains quite a bit of nutrients.
2. Dark Chocolate
If you’re a natural-born chocolate lover like me, you’ll love this one. Chocolate is so tasty and is one of the best comfort foods for depression.
According to Psychiatry.org, the polyphenols in dark chocolate are great for cardiovascular health, mental health, and other health benefits.
The only issue that I have with pure dark chocolate is that I don’t like to eat it straight. Any chocolate product that is 80% or more dark chocolate starts to get too bitter for me.
If you’re the same, I recommend using dark chocolate in dessert recipes, rather than eating it by itself. For example, you can make dark chocolate muffins with almond flour, healthy sweeteners, and dark cocoa chips. Healthy sweeteners like honey or stevia cover up the strong flavor.
3. Nuts
Once a life-saving survival food for our ancestors, nuts have now become a commodity in the modern world.
While nuts alone can be filling, they’re a versatile ingredient that can be used for desserts, homemade dips, and even tacos! One of my favorite recipes is to make Raw Walnut Tacos – a recipe from DrAxe.com. It’s a must-try!
Nuts are loaded with a variety of brain-boosting nutrients, including Omega-3 fats, and are linked to a lower risk of depression. Just a small serving per day is great for reaping those benefits.
4. Nut Milk
While I’m a big fan of organic cow and goat’s milk, I love to mix things up a bit and use nut milk sometimes for smoothies and desserts.
If you’re not a big fan of eating nuts right out of the bag, nut milk is a tasty way to reap the mental health benefits of healthy fats and tryptophan – a powerful nutrient that supports mental health.
Many people choose either plant-based or dairy milk. For me, I like to mix it up to get a variety of nutrients into my diet. If you’re lactose intolerant or have any other issues with dairy, nut milk is a great alternative and can be used for plant-based cheese and milk.
5. Kefir
Kefir has been used for thousands of years across the globe and is a historic staple in many cultures. It contains an incredible amount of beneficial bacteria that can benefit the gut and may improve mental health.
Kefir contains Lactobacillus – a type of bacteria that is commonly found in yogurt and other probiotic foods. This healthful bacteria is linked to better mental health by helping the brain deal with stress.
I love the sour and tangy taste of kefir. I use it as my primary liquid for berry smoothies and gives it an amazing flavor.
My recommendation is to use plain cow or goat’s kefir (the best option) with zero sugar.
6. Fatty Fish
The healthy fats in fish are powerful nutrients that support brain health. They help brain cells to maintain themselves and support communication between cells.
Studies suggest that an omega-3 deficiency and/or an imbalance of omega-3 and omega-6 fatty acids are linked to depression. Eating more fish helps to restore that balance and gives the body what it needs for better health.
Luckily, I’m a natural-born fish lover and enjoy salmon patties and sardines. If you’re not a natural fish lover, consider taking fish oil supplements from a high-quality company that sources straight from the ocean. Avoid the cheap crap where you have no idea where it comes from.
7. Pastured Eggs
Eggs are a treasure trove of incredible nutrition that supports a healthy brain and boosts mental health.
Eggs are a tasty ingredient that makes a great brain-boosting breakfast and can be used for salads, desserts, and other meals.
With their healthy fats and tasty flavor, they’re a great base for some of the best comfort foods for depression.
8. Grass Fed Beef
Thankfully, cheeseburgers are on the list of the best comfort foods for depression. While I wouldn’t recommend eating beef every single day, it makes for a great weekend dinner for football or social gatherings.
Beware though; you want to make sure that your beef isn’t just “all-natural”. Make sure to buy certified organic beef or at least source it from a reliable local farmer.
Grass-fed beef is a great source of healthy fats and has a healthier nutritional composition compared to its grain-fed counterpart.
Want to make the burger as healthy as possible? Use sprouted buns or wrap the burger in a lettuce wrap. Melt grass-fed cheddar cheese on the burger and loaded it up with onions and other burger-friendly veggies. Now I’m starting to crave one just by writing about it!
9. Spaghetti Squash
Carbohydrate cravings are a common theme among people who struggle with anxiety and depression. While I firmly believe in the benefits of carbohydrates, depression can make a person eat way too much of it.
Too many carbohydrates of any kind will cause a sharp rise in blood sugar, which is horrible for overall health.
Yes, that includes healthy carbs such as organic sugar, honey, and grains. Again, I’m a big fan of healthy carbs – just not a crazy amount of it in one sitting which can drastically spike blood sugar.
Spaghetti squash is a great way to satisfy the cravings for carbs because they are noodle-like.
I was skeptical at first but when I tried a spaghetti squash recipe for the first time, I was sold. I kid you not – it tastes even better than noodles to me.
Spaghetti squash is also a treasure trove of great nutrition and is high in antioxidants.
10. Beans
Beans are just the best. They’re versatile, loaded with great nutrition, and can be used to make meals for any time of the day.
Examples
Breakfast: Black bean omelets.
Lunch: Turkey chili.
Dinner: Tacos or casseroles.
Beans are amazing for the brain because they’re loaded with B vitamins. Because B vitamins are water-soluble, the body can’t store them. That means that you need to consume B vitamins regularly and beans are a great way to do so.
If you’re worried about the gas, try out lentils. They tend to cause fewer issues.
Healthy Meal Swaps
Need some ideas for healthier alternatives to foods that you may crave? Here are some healthy swaps that have been a game changer in my life.
Cheeseburger and Fries
Choose a grass-fed burger over a grain-fed for more nutrients. Use a gluten-free sprouted bun instead of white flour or butter lettuce. For the fries, use sweet potatoes, carrots, or zucchini. Top the burger with grass-fed cheese and your veggies of choice.
Chocolate Milkshake
Organic milk or healthy plant-based milk works great for the base of a milkshake. Throw in cacao powder, ice, a banana, and other tasty foods. Here’s a brain food chocolate shake recipe to try out.
Mashed Potatoes
While I don’t think that potatoes are evil, it’s good to switch things up and use an option that is lower on the glycemic index. Try out some mashed cauliflower with salt and grass-fed butter.
Chocolate Muffins
I tried eating dark chocolate by itself for a while, but I’m not a big fan of the super strong cacao taste and sometimes it’s bitter.
Instead, I like to take that cacao and make a healthy milkshake or healthy baked dessert, such as chocolate protein muffins.
Baked Spaghetti Squash
One of my favorite baked dishes of all time! I love that I can make a healthy version of classic Southern food. One of the best comfort foods for depression is baked spaghetti squash with grass-fed beef (or turkey), organic cheese, and vegetables. Very satisfying!
Bonus: Easy Healthy Eating Strategies
Now that you know 10 fantastic ingredients that serve as the base of some of the best comfort foods for depression, here are some additional healthy eating tips for gently moving into a healthier direction with your diet.
Again, rather than using dumb, restrictive dieting rules that don’t work long-term, these strategies make healthy eating a whole lot easier.
Don’t Stock Up On Unhealthy Food
The best comfort food for nutrition is easy to make and tasty, but it can still be more difficult to choose a healthier option when your kitchen is loaded up with chips, cookies, and processed food.
When you eat unhealthy food, try to do so when you’re out eating at a restaurant or social gathering. There’s nothing wrong with eating those foods occasionally, but having a kitchen full of junk food is going to become a stumbling block to eating healthier.
Don’t beat yourself up
While I’m a firm believer in giving yourself a short-lived burst of emotional pain to kick bad habits and replace them with empowering ones, it’s not the best long-term strategy.
USE PAIN TO GET YOURSELF STARTED AND PLEASURE TO FOLLOW THROUGH.
I don’t know about you, but the more that I punish myself for engaging in a negative habit, the more that I do more of it. It sounds completely illogical, but that’s exactly how it plays out right?
You eat healthy for three days and on the fourth day, you splurge and eat a bag of donuts. As a result, you end up feeding the negative behavior. It’s a vicious cycle.
Maybe it sounds too cliche, but the truth is that we are all human. Part of being human is falling and getting back up.
Instead of beating yourself up every time you eat something unhealthy, always remember that you can get back on track as soon as your next meal.
The more that you have self-compassion for the times that you fall off track, the easier it’ll be to maintain a healthy habit.
Instead of punishing yourself for everything you do wrong, instead, reward yourself for everything you do right. If you’re drinking more water, eat a healthy snack, or drink a healthy smoothie, give yourself a pat on the back.
Focus On the Veggies
Because of all the fiber, vegetables are an easy way to stay full. When you cave into unhealthy food, it could be because you’re hungry. Once you get hungry, you cave in. If you stay full, you’ll crave less food in general.
While I’m not a natural raw vegetable lover, I’ve learned to prepare them in ways that make it easy to eat a lot of vegetables and stay full.
Soups, stews, smoothies, and chili are some tasty ways to get in a lot of veggies without feeling deprived.
I’m a big fan of grass-fed meats and fruit, but vegetables are some of the healthiest foods on the planet. Pairing up proteins with lots of veggies is a winning strategy for staying full throughout the day.
Focus on Quick, Simple Recipes
I can not tell you how many times I was frustrated with healthy eating and consuming the best comfort foods for depression because it was so time-consuming to make recipes
Part of why fast food is so popular is because we live busy lives. All you have to do is walk in or go through the drive-through and grab a quick meal.
The key to this is to prepare meals that are quick and easy to make. Nothing’s more annoying than making a healthy recipe that has 200 ingredients, takes hours to make, and produces just one meal! Screw that.
Fortunately, you can make very healthy meals in very little time. If you’d like to find some easy meals with five ingredients or less, check out these recipes.
If you love spending time in the kitchen and are fine with more complicated recipes, that’s fine! This tip is for people who want to save time by doing less cooking and grocery shopping.
Recap
Don’t listen to anyone who tells you that healthy food is gross. On the contrary, unhealthy food is nasty because it robs you of your life force.
If you’re struggling with healthy eating and want to include more comfort foods for depression in your diet, just pick one recipe. Try different recipes until you find the most satisfying ones that rock your world.
How about you? What are your favorite comfort foods for depression? Let us know in the comments below!