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  • Writer's pictureKate Killion

Eating well with Seasonal Affective Disorder (SAD)

A black and white photo of a person, presumably with Seasonal Affective Disorder, looking out the window with their back turned to the camera.

As the days grow shorter and the temperatures drop, many individuals find themselves grappling with Seasonal Affective Disorder (SAD). This type of depression, which typically occurs during the fall and winter months, can have a profound impact on one's mood and energy levels. And when your mood and energy is affected, so is your nutrition. In this post, we’ll explore some effective strategies for managing your nutrition while dealing with Seasonal Affective Disorder.

Eat regular meals with all food groups

When dealing with SAD, you may have a hard time remembering to eat. However, establishing a routine of regular, balanced meals can help stabilize blood sugar levels and prevent energy dips. Add “meal breaks” into your workday, and set reminders on your phone to eat if needed. Include a combination of carbohydrates, proteins, and healthy fats in each meal to provide sustained energy.

Be mindful of highly processed “snack foods”

At Killion Family Nutrition, we firmly believe that all foods can fit in a healthy diet. However, if you often turn to food for emotional regulation, you may experience unpleasant symptoms like indigestion and bloating. So, when you feel the urge to snack, do a quick body scan: Are you hungry? Sleepy? Bored? Depressed? If you are not hungry, step outside into the chilly air, do a short bout of exercise, or talk to a loved one.

If you are hungry or simply want to eat those crunchy snacks, do it! You have full permission to eat all foods. However, you might feel better if you combine your crunchy snack with a serving of fruit, vegetables, and/or nuts and seeds.

Consider professional guidance

If you find it challenging to make dietary changes on your own, consider seeking guidance from our registered dietitian. Together, we can create a personalized nutrition plan that aligns with your specific needs and supports your mental health goals.

Schedule an appointment with us via email at or phone at (833) 516-0454! Scheduling is managed by LWell, Inc. 

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