Who wants to waste a weekend feeling down? Choose the right nutrients to give yourself a lift.

1 Whole Grains
Low-quality carbs can lead to feeling irritable and depressed. So choose whole grain breads, cereals and pastas combined with lean proteins to stay on an even keel.

2 Omega-3 Fatty acids
While the relationship between depression and these fats is not completely understood, they may help level mood. Find them in salmon, walnuts, edamame.

3 Vitamin D
Since it helps increase serotonin levels, vitamin D may combat winter blues. good sources: milk and fortified yogurt. Discuss how much you need each day with your doctor.

Source: Joy Bauer, MS, RD, author of Joy Bauer’s Food Cures