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Don’t Stress Eat; Eat Well for Stress

Good nutrition can help manage stress

Everyone experiences stress at times. Stress can affect us in mental and physical ways. Stress can fuel or worsen GI symptoms, such as heartburn, indigestion, and abdominal pain. Good nutrition is one way you can manage the impact of stress. But often when we’re tired or upset, it’s tempting to indulge in food that can actually make us feel worse. We have tips below to treat yourself with better eating habits.

Tips to avoid stress eating

It’s easy to react to stress by reaching for a bag of chips or a cup of coffee. You might be tempted to snack more or eat larger portions of high-fat or sugary foods. This can give you a quick boost but may later drain your energy. To keep your energy level steady, stay hydrated, eat healthy snacks, and avoid skipping meals. 

Follow these tips to keep your energy up:

  • Eat plenty of protein: Protein is a building block for your body. It gives you energy and keeps you full longer. In addition to lean meats, you can also get protein from beans, fish, soy, nuts, seeds, and eggs.

  • Trade unhealthy fats for healthy fats: Not all fat is bad for you. Choose fast food and fried foods less. Instead try including olives, avocados, nuts, seeds, fatty fish, eggs, and dairy.

  • Trade sugary snacks for high fiber foods: Whole grain breads and cereals, whole fruits and vegetables, nuts, and seeds are good sources of fiber. They can also help satisfy cravings for crunchy and sugary snacks.

  • Avoid large doses of caffeine: While caffeine can feel energizing, large amounts may lead to energy crashes. Too much caffeine can add to feelings of anxiety, cause stomach issues, or make your heart race.

Watch this Healthy Teaching Kitchen video for more ideas on Healthy Snacking:

There are other options to manage stress in addition to your eating habits. Try making a list of activities that help you relax. This might include taking a walk, playing with a pet, listening to music, or practicing a mindfulness exercise.

Strive for improvement, not perfection

You don’t need to be perfect in your eating habits to help manage your stress. Try to follow good nutrition basics. If you remember the following key points, they’ll help guide you to healthy choices:

  • Variety: Choose a wide range of foods including fruits and vegetables of all different colors.

  • Flexibility: Find an eating plan that fits your schedule and tastes.

  • Balance: Eat a mix of different types of food. Make half your plate fruits and vegetables. Then fill your plate with one-quarter protein and one-quarter whole grains.

  • Moderation: Don't eat too much of any one food. Choose beverages and food lower in added sugars, saturated fat, and sodium.

How VA can help

If you want more nutrition resources and guidance, ask to talk to a registered dietitian at your local VA. Use Secure Messaging to reach out to your health care team for help to get started.

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