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When you gather information be sure it comes from credibles sources and that the studies were well designed.  It is well known that consuming a large portion of simple carbohydrates at first causes a increase in energy due to the increase in blood sugar.  This increase is counteracted by insulin release, which eliminates the sugar from the blood causing tiredness and decrease in energy.  Consuming comlex carbohydrates ensures a more steady release of sugar into the blood and a sugar level that does not spike to the amount needed for insulin release.   A well designed study on Omeag-3 concluded that Omega-3 had a "modest" effect on eleviating symptoms of depression.  This is not much but it does have an effect, it is also beneficial in offseting bad cholesterol and acts as a blood thinner, possibly aiding against heart attack and stroke.  Other studies claim that it helps with mania but these studies are not accepted, due to poor designs.   I believe the best diet is a healthy diet.  The imbalance of Omega-6 to Omega-3 is looked at when observing depression rates among populations.  Countries that eat more fish and then consume more Omega-3 have more balanced fatty acids and have less incidence of depression.  So, get on the Japanese diet and try to eat 140 pounds of fish a year, or you can supplement.  There may be more than diet that contributes to lower rates of depression in these countries but Omega-3 is a correlate.   Yogurt and dairy product can actually be good for you.  Just remember to buy lowfat products.  Whole grain cereals, breads and flour, raw fruits, raw vegetables and low fat meats like fish and poultry or lean cuts of beef are good on the list healthy choices.  Take caffeine off your list or minimize your intake.  Do not do like the pepsiholic or red bull abuser and have one by your side or in your hand all day.  Paruse the web for healthy diets or healthy dietary guidelines for components of a good diet and determining calorie intake.