Eating Healthy During Stressful Times

Feeling stressed? What are you eating? Most of us reach for comfort foods when we are stressed, such as cookies, cake, candy, and other high sugar, low fiber foods. These foods can increase the development of chronic inflammation developing and affecting our body. What should we eat to avoid chronic inflammation from building up in our bodies? Three eating plans provide reliable assistance along with allowing individual choices of food.

All three plans encourage us to eat:

  • Plenty of vegetables and fruit
  • Whole grains
  • Low-fat or fat-free dairy
  • Seafood and plant proteins

These plans limit or encourage people to avoid consumption of:

  • Empty calories including foods with added sugar, or drinking excess alcohol
  • Refined grains
  • Saturated fat foods
  • High sodium foods

The overall eating pattern is more important than anyone certain food or food. However, certain foods have been found to have more antioxidants which may be beneficial under stress. Be sure to consume vitamin C foods such as oranges, strawberries, tomatoes, and other citrus fruits. Cherries and blueberries are other good fruits to include in your eating plan.

An example of a day’s meal plan would be:

Breakfast: Oatmeal with cinnamon with 1% or fat-free milk; additional toppings can include walnuts, dried or fresh fruit; cup of tea or coffee
Snacks for the day: Fruit, nuts, water, tea
Lunch: Bean soup with 100 percent whole-grain crackers, baby carrots, fresh pear, and a glass of 1% or fat-free milk
Dinner: Fish, baked sweet potato, spinach salad with olive oil dressing, berries with yogurt topping for dessert.


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