Do you turn to food in times of stress? Well if you do, you are not alone. A 2010 study from the University of Michigan showed that when levels of the stress hormone cortisol increased in healthy, non-stressed adults, they ate more snack foods. Typically, these snacks are not fruits and vegetables but less nutritious and higher calorie foods. When we “emotionally eat” we form habits and soon, our “emotional eating” becomes our “regular eating pattern”.
Here are a few ways that may help you to avoid stress-eating and creating non-nutritious habits:
- Stay well-nourished throughout the day: When we fuel our body properly, we are better able to handle stress when it happens.
- Enjoy complex carbohydrates (i.e. whole grains) and a moderate amount of healthy fats: Complex carbohydrates and healthy fats increase the “feel-good chemical”, serotonin.
- Check-in with your hunger scale- Before you head for the kitchen, ask yourself, “Am I actually hungry?”
- Have a healthy snacks available (fruit for a sweet tooth, carrots and celery for a crunch…) and keep the other foods out of sight- If it is not there, you are not going to eat it.
- Have a Plan B- Come up with a list of non-food related things you can do when you are feeling stressed- meditation, listen to music, call a friend, go for a walk…
For more information, schedule a one-on-one consultation with a Registered Dietitian who can help you create a personalized plan for stress-eating or healthy-eating in general.
