Popcorn, chocolate, nuts, nut-butters, fruit, whole grains, and more healthy snacks
In 2017, researchers discovered a diet that treats depression. The effect was large, comparable to what we see with therapy and medication, and confirmed by independent trials.
The diet encourages people to limit junk foods — those that are fried, fast, sugary, or ultraprocessed — to three small servings a week. That category includes refined “simple” carbs (instead, choose whole grains), sugary drinks, and unhealthy saturated or trans fats.
The OpenFoodFacts app scans bar codes in the grocery store to help you make brain-friendly choices. Here are other simple food swaps to get you started.
| Unhealthy food… | Swap it for… |
| Chips | Popcorn (stove popped, not microwaved) |
| Crackers | 100% whole wheat crackers or crisp breads |
| Snacks | Celery, carrot, or pepper strips with a dip or nut butter. Fruit. Apples with nut butter (choose a brand with low salt/sugar/processing). Strawberries with goat cheese. Edamame. |
| Ranch dip | Salsa, hummus, chili, baba ghanoush, pesto, balsamic vinegar with extra-virgin olive oil, olive tapenade, almond butter, yogurt dips like tzatziki |
| Creamy salad dressings | Salad dressings made with extra-virgin olive oil, balsamic vinegar, lemon juice, honey, or mustard |
| Mayonnaise | Nayonaise, avacado mayo, mashed avacados, olive oil, mustard |
| Butter | Extra-virgin olive oil |
| Extra salt | Extra herbs, peppers, or spices |
| Salt cravings | Olives, feta cheese, crackers or pretzels made with 100% whole wheat, hummus, pesto, home-made popcorn (popped on the stove, not the microwave), salted nuts, kimchi, dried nori (seaweed) strips. Sprinkle salt in extra-virgin olive oil and dip whole wheat bread in it. |
| Sugar cravings | Healthy fats like nuts, seeds, coconut, olives, hummus, yogurt, avocado, oily fish, tofu, and extra virgin olive oil |
| Jelly | Chopped berries with a dash of honey |
| Yogurt with sugary fruit | Greek or Icelandic (Skyr) yogurt. Start with plain and add berries, nuts, and – only if needed – honey or maple syrup. |
| Sauces with cheese, cream, or butter | Tomato sauce or pesto |
| Potatoes | Sweet, purple, or red potatoes |
| White rice | Brown rice, wild rice, black rice, whole wheat couscous, or quinoa |
| Pasta | 100% whole wheat pasta |
| Biscuits | 100% whole wheat English muffins |
| White bread | 100% whole wheat bread |
| Deli meats | Chicken or turkey breast (these are less processed then packaged slices) or hummus |
| Hamburgers | Bean, veggie, turkey, or salmon burgers |
| Ice cream | Pudding made with skim or 1% milk. Canned pears sprinkled with cinnamon and cocoa nibs. Frozen grapes. |
| Cookies and candy | Nuts and dried berries, dates, and dark chocolate (>70% cocoa) |
| Coffee creamer | Real cream or milk. Even better – almond or soy milk. Artificial creamer is full of trans fats and sugars. |
| Milk shake | Fruit smoothie with nuts and yogurt |
| Soft drinks | Ice tea (unsweetened or sweetened with a little honey) |
| Sports drinks | Coconut water or make your own water by soaking cucumber, mint, citrus, or berries in a pitcher |
| Energy drinks | Green tea |
| Beer or cocktails | No level of alcohol is good for the brain, but red wine is safest (max 5 ounces a day, about ½ metric cup) |
—Chris Aiken, MD
Director, Psych Partners
Editor in Chief, Carlat Psychiatry Report
