Surviving Stress:
Tips for Healthy Eating
Did you know that if you’re stressed for a long period of time your health can suffer, especially if you’re not eating well? Stress can lower your immune system or cause fatigue, insomnia, weight gain or loss, diarrhea or constipation.
Can nutrition help?
How well your body handles stress depends on how well nourished it is before and during times of stress. Healthy eating won’t prevent stress in your life, but it can help you cope better.
Nutrition tips to help handle stress
Eat a nutrient-packed, low fat, high fibre diet
Follow Canada’s Food Guide to Healthy Eating.
Eat regularly
Have three small meals plus a couple of healthy snacks every day. Try not to skip meals.
Make mealtime a chance to slow down and relax
Chew your food slowly and enjoy the taste. This will help avoid indigestion.
Cut down on caffeine
Caffeine is a stimulant found in coffee, tea, colas and chocolate. Limit yourself to 2 to 21/2 cups (16-20 oz) of filter-drip coffee a day, and avoid caffeinated foods and beverages late in the evening.
Choose foods high in carbohydrates
Carbohydrate-rich foods may help stimulate the release of serotonin, the brain chemical that calms and makes you sleepy.
What can you do about stress-eating?
Some people tend to overeat when they are stressed. “Comfort foods” are often the foods that they reach for. Luckily, many comfort foods can be healthy choices if they are made in low fat ways or eaten in smaller amounts. Try these low fat choices:
• cereal and low fat milk • fresh fruit
• hummus and pita bread • cut up raw veggies
• hot chocolate made with low fat milk • low fat yogourt
• air popped or light microwave popcorn
Try other “stress-buster” activities, such as going for a walk or calling a friend, instead of eating.
What about stress supplements?
It’s a common myth that our bodies need more nutrients when we’re under stress. Times of physical stress, such as when recovering from surgery, do require special attention to nutrition needs, but purchasing supplements is unnecessary.
Your workplace can promote healthy eating by:
• Having healthy food and beverage choices available in the cafeteria, vending machines and at business meetings and functions.
• Providing adequate time and location for meals and breaks.
• Implementing the Eat Smart! Workplace Cafeteria Program.
• Making nutrition programs, such as “Healthy Measures” available to employees.
Adapted and reprinted with the permission of the Health Services Department of the Regional Municipality of York.
2600 John Street, Unit 207, Markham, ON L3R 3W3 T: 905.475.5222 F: 905.475.6369
