I'll admit it: when the skies are gray for days on end, the nights seem to last forever because of the angle of the Earth, and I'm pining away for warm sunny beaches instead of my snowy home in New England - I'm affected by seasonal affective disorder. People with SAD may feel lethargic, run-down, without enthusiasm. They can even experience depression which requires treatment from a qualified therapist.

What we choose to eat can help us beat the winter blues. Here are my top five favorite foods to bring the sunshine back into your life when the sun appears to have given up:

1. Most people know that salmon is a good source of omega-3 fatty acids, and that this healthy type of fat can prevent heart disease. But omega-3's also banish the blues, because they help brain cells use neurotransmitters more efficiently. In addition to lox on your morning bagel, enjoy canned salmon in your lunchtime salad or broiled salmon with dinner. Aim for 2-3 servings of salmon per week.
2. Vitamins B12 and folate are essential nutrients to battle wintertime doldrums according to Joy Bauer, MS, RD, in her book Food Cures. Whole grain cereals not only contain these B vitamins naturally, they also are routinely fortified with additional amounts of B's, plus other essential nutrients. Start your day with a whole grain cereal, or choose a bowl of whole grain cereal and low-fat milk for an afternoon pick-me-up.
3. Pile on the fruits and vegetables, both for their fiber and nutrients but also because they crowd out less-healthy foods. Get your sugar fix from fresh fruit such as grapefruit, oranges, strawberries, or apples instead of candy and cookies. Fill up half your plate with colorful vegetables: green broccoli, orange carrots, red tomatoes, or yellow peppers.
4. Our body's levels of vitamin D decrease in the winter, because our skin is able to manufacture vitamin D - but only when skin is exposed to direct sunlight. Vitamin D is added to milk, so drinking a glass of skim milk 2-3 times per day will help boost your vitamin D intake. In addition to fortified milk, take a multivitamin that contains vitamin D on a regular basis.
5. Protein in foods helps keep our blood sugar levels stabile, which can regulate mood. The amino acid tryptophan, found in foods containing protein such as turkey, seafood, low-fat diary products and soy foods; is converted in the brain into serotonin, a mood enhancer that helps us feel calm. For the best results, include a protein-rich food with every meal and snack. Tryptophan is best absorbed when carbohydrate is also present, so combine protein with a quality carbohydrate, such as a glass of milk with a turkey sandwich on whole grain bread.