Chocolate cake is a popular home remedy for depression, but it comes with some unwelcome side effects. Sweet treats don't just pack on the pounds; they give us a sugar high that's inevitably followed by a demoralizing crash.

Still, there's growing recognition in the medical community that the right food choices can improve your mood. Though drugs are often considered the first line of treatment for depression, a dietary change might be all you need, says James Gordon, a psychiatrist who advocates non-drug approaches to depression.

Gordon, a clinical professor at the Georgetown University School of Medicine, believes that what we eat affects how we think and feel.

"It's a wake-up call to let us know our body is out of balance," he said.

Food can help restore that equilibrium, Gordon wrote in his new book, "Unstuck" (Penguin Press, $25.95, 448 pages). The trick is knowing which key nutrients to include and which foods to avoid.

Nutritional changes aren't a magic bullet; they're subtle pieces of a treatment plan that might also include therapy, exercise – one of the most effective depression busters – and stress-reduction techniques.

But "diet can help with virtually any chronic condition," including depression, said registered dietitian Wendy Bazilian, who holds a doctorate in public health. Just remember that major depression might require an integrative approach that uses food in conjunction with other therapies, including medication and counseling.

Eat more ...

1. Salmon. Fatty, cold-water fish such as salmon contain omega-3 fatty acids, which keep cell membranes pliable and flexible, said neurosurgeon Larry McCleary, founder of a research group that looks at natural ways to treat health issues. Also consider plant-based sources, including walnuts, flax seeds, pumpkin seeds and green, leafy vegetables.

2. Oatmeal, soy milk and two scrambled eggs. This meal will give you 500 milligrams of tryptophan, an amino acid that's a precursor for the neurotransmitter serotonin, the brain's feel-good hormone.

3. Spinach. Low levels of the B vitamin folate, found in spinach, peas, navy beans, orange juice, wheat germ and avocado, may play a role in depression in some patients, said Brent Bauer of the Mayo Clinic.

4. Vitamin D supplement. Vitamin D has been shown to help with seasonal affective disorder, said Bruce Hollis, professor of pediatrics at the Medical University of South Carolina. It may also have an anti-inflammatory effect and increase the flexibility of cell membranes, making the brain's neurotransmitters work better.

5. Broccoli and blueberries. When combined with protein in fish, chicken and turkey, high-fiber, nonstarchy vegetables help stabilize blood sugar levels, said Jack Challem, author of "The Food-Mood Solution" (Wiley, $24.95, 288 pages).

"Our moods usually track with blood sugar levels," Challem said.

6. Quinoa. Whole grains, a good source of B vitamins, break down and release sugar slowly, so you don't get high levels of insulin and the ups and down of blood sugar. Quinoa, a seed that is classified as a grain, is considered one of the best sources of protein in the vegetable kingdom. Also try oats, brown rice or whole- wheat bread.

Eat less ...

1. Red meat. As you increase omega-3s, try to cut down on the other type of fatty acid, omega-6, which is found in beef and in corn oil.

2. Fried food. Fat is an important part of a cell's membranes. But trans fats and saturated fats make the membranes rigid; then the neurotransmitters don't work as well.