10 Ways to Eat Well When Life Is Stressful

If you eat in response to stress, you are not responding to real hunger but instead to a coping mechanism—comfort food.

A study reported in Physiology Behavior found that 73 percent of participants reported eating more sweets and fewer meal-type foods, such as meat, seafood, fruits, and vegetables, during periods of stress.

Whether you overeat or eat poorly during times of stress, it helps to do a little "self-monitoring," and pay attention to your eating habits and the types of foods you eat.

Stress management tactics such as exercise or meditation usually require a long-term plan. But you can start with these tips to help you take control of emotional eating:

• Maintain a normal eating schedule. Start with a healthy breakfast and eat a meal or a healthy snack every three to four hours. Eat enough to feel satisfied but not stuffed.
• Don't skip meals. When you skip or delay meals, you become overly hungry and are more likely to overeat and less likely to make healthy food choices.
• Keep healthy snacks on hand and ready to eat. If you start to randomly eat during stressful times, stock up on nutritious snacks such as cut-up raw vegetables, vegetable juice, fresh and dried fruit, whole-grain cereals, reduced-fat cheese sticks, and yogurt.
• Plan your snacks. Schedule "mini meals" once or twice during the day so that you won't get too hungry. Rather than grabbing a handful of chips or cookies from the store, sit down to a healthier combination of foods such as a dozen grapes and a small container of yogurt sprinkled with cereal.
• Pay attention to hunger. If it's not your normal meal or snack time but you are reaching for food, ask yourself if it's real hunger or emotional hunger. There are ways to tell: Real hunger comes on gradually, while emotional hunger is usually sudden and intense. Emotional eating involves cravings for specific types of foods as opposed to the combination of foods normally eaten at a meal.
• Eat slowly and mindfully. Use mealtimes and snack times as rest periods. That way, you'll slow down and focus on your food rather than on the events that are causing you stress.
• Pay attention to feelings of fullness. If you're eating while stressed, you are more likely to eat when you're not really hungry, and to keep eating even when you're full.
• Enjoy your favorite foods in moderation. There's no point in denying yourself simple pleasures when you're under stress. Enjoy your favorite comfort foods in reasonable portions and in the context of an otherwise healthy diet.
• Drink plenty of water. When you go to grab food, grab a cup or bottle of water instead. Use the time while you're drinking water to figure out if you're really hungry or just desire food for comfort.
• Avoid consuming excess caffeine or energy drinks when you are already feeling over-stimulated.

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Sources:

Oliver, G and Wardle, J; "Perceived Effects of Stress on Food Choice" Physiology & Behavior 1999 66(3)511-515 Web 25 Nov 2011
http://www.sciencedirect.com/science/article/pii/S0031938498003229

Purdue University Student Wellness Office: Cut it! Keep it Small; don't eat it all.
http://www.purdue.edu/swo/nutrition/KnowItAll/HealthyEatingWeightManagement/CutIt.pdf

Temple University: Emotional Eating: Hunger vs. Stress Web 25 Nov 2011
http://www.temple.edu/hr/EmotionalEatingHungervs.Stress.htm

Get Your Picky Eater to Eat Breakfast

Do your kids jump-start their day with a heaping helping of carbs followed by a dose of high fructose corn syrup? Do they refuse cereal that isn't sugar coated? Or do they skip breakfast all together feeling too rushed or tired to send anything down the hatch? If their morning routine has you concerned, read on for insight and advice to get your picky eaters heading for healthy food before darting out the door.

The importance of a nutritious breakfast can't be overstated. American Dietetic Association spokesperson Marilyn Tanner-Blasiar, MHS, RD, LD explains why. "The body has likely gone several hours since its last meal and the brain needs nutrients to start functioning again," Tanner-Blasiar says. "People who skip breakfast often get headaches and have trouble focusing." Not optimum conditions for learning.

That's why eating something—even something "unhealthy"—is preferable to eating nothing at all, says Courtney Gravenese, MS, RD. "Don't worry if your child gags at typical breakfast foods," the expert says. Broccoli for breakfast? If the shoe fits, eat it. "A turkey sandwich and fruit, a slice of pizza or even a spoonful of peanut butter are all good options."

As a former member of the "picky eaters club" herself, Tanner-Blasiar knows there can be legitimate reasons kids are choosy. "In my pediatric work I see picky eaters who aren't just ornery kids. Many times a food allergy or sensitivity can be the culprit," says the new mother of twins who remembers going out for ice cream when she was young but always ordering a slushie. "We didn't know it back then but I was lactose intolerant."

The expert advises parents to look for patterns in the foods their kids like. "It may be the way a food is prepared or smells that is objectionable, not the food itself," says the dietitian using peas as an example. "The canned peas served in the school cafeteria were gross to me as a kid but I gobbled up the frozen ones mom gave us at home. Likewise with orange juice. Most kids don't like the kind with pulp in it." Textures can be problematic, too, Tanner-Blasiar says. "Lots of children consider roast beef stringy and don't like dealing with it. Chicken and ham are much easier to chew."

Regardless of the reasons, Tanner-Blasiar believes pickiness lessens with age and encourages parents to expose their children to a variety of foods. "Research shows it takes 15 to 20 attempts to get a kid to start liking a new food item."

In the meantime, try these ideas from the nutrition experts at the United States Department of Agriculture/Children's Nutrition Research Center: (Serve each with a glass of lowfat milk or 100 percent fruit juice.)

A fruit smoothie made with yogurt and fresh or canned fruit—whip them together in a blenderAdd lowfat granola cereal as a topping for lowfat yogurtA lowfat, whole grain waffle with sliced fruit instead of syrupPeanut butter rolled inside a tortilla can be a delicious alternative to toast and butterCheese and crackers or melted cheese on whole-grain toastReduced-fat or turkey sausageA whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheeseAlmond butter on a whole-grain toasted bagel topped with apple or banana slices.Lean ham and low-fat Swiss cheese on a toasted whole-grain muffin

Love them or hate them breakfast cereals-even the sugary ones-are generally fortified with vitamins and minerals. "Vitamin D and calcium are particularly important for children whose bones are growing. Add some milk-skim is best but fortified soy milk works, too-and you've got calcium and vitamin D covered," Gravenese explains.

Tanner-Blasiar doesn't mind sweetened breakfast cereal either as long as it's eaten occasionally or mixed with a healthier choice. "It's not going to ruin your child's health. Try it as an after-school snack Served with milk, it's a much healthier option than cookies."

For more ideas visit www.eatright.org, the website of the American Dietetic Association.

Sources:
Interview with Marilyn Tanner-Blasiar, MHS, RD, LD
Registered Dietitian and Study Coordinator TRIGR Study
Washington University School of Medicine in St. Louis
American Dietetic Association Spokesperson

Interview with Courtney Gravenese Williams, MS, RD

American Dietetic Association
www.eatright.org

United States Department of Agriculture
www.usda.gov

View the original article here

Get Your Picky Eater to Eat Breakfast

Do your kids jump-start their day with a heaping helping of carbs followed by a dose of high fructose corn syrup? Do they refuse cereal that isn't sugar coated? Or do they skip breakfast all together feeling too rushed or tired to send anything down the hatch? If their morning routine has you concerned, read on for insight and advice to get your picky eaters heading for healthy food before darting out the door.

The importance of a nutritious breakfast can't be overstated. American Dietetic Association spokesperson Marilyn Tanner-Blasiar, MHS, RD, LD explains why. "The body has likely gone several hours since its last meal and the brain needs nutrients to start functioning again," Tanner-Blasiar says. "People who skip breakfast often get headaches and have trouble focusing." Not optimum conditions for learning.

That's why eating something—even something "unhealthy"—is preferable to eating nothing at all, says Courtney Gravenese, MS, RD. "Don't worry if your child gags at typical breakfast foods," the expert says. Broccoli for breakfast? If the shoe fits, eat it. "A turkey sandwich and fruit, a slice of pizza or even a spoonful of peanut butter are all good options."

As a former member of the "picky eaters club" herself, Tanner-Blasiar knows there can be legitimate reasons kids are choosy. "In my pediatric work I see picky eaters who aren't just ornery kids. Many times a food allergy or sensitivity can be the culprit," says the new mother of twins who remembers going out for ice cream when she was young but always ordering a slushie. "We didn't know it back then but I was lactose intolerant."

The expert advises parents to look for patterns in the foods their kids like. "It may be the way a food is prepared or smells that is objectionable, not the food itself," says the dietitian using peas as an example. "The canned peas served in the school cafeteria were gross to me as a kid but I gobbled up the frozen ones mom gave us at home. Likewise with orange juice. Most kids don't like the kind with pulp in it." Textures can be problematic, too, Tanner-Blasiar says. "Lots of children consider roast beef stringy and don't like dealing with it. Chicken and ham are much easier to chew."

Regardless of the reasons, Tanner-Blasiar believes pickiness lessens with age and encourages parents to expose their children to a variety of foods. "Research shows it takes 15 to 20 attempts to get a kid to start liking a new food item."

In the meantime, try these ideas from the nutrition experts at the United States Department of Agriculture/Children's Nutrition Research Center: (Serve each with a glass of lowfat milk or 100 percent fruit juice.)

A fruit smoothie made with yogurt and fresh or canned fruit—whip them together in a blenderAdd lowfat granola cereal as a topping for lowfat yogurtA lowfat, whole grain waffle with sliced fruit instead of syrupPeanut butter rolled inside a tortilla can be a delicious alternative to toast and butterCheese and crackers or melted cheese on whole-grain toastReduced-fat or turkey sausageA whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheeseAlmond butter on a whole-grain toasted bagel topped with apple or banana slices.Lean ham and low-fat Swiss cheese on a toasted whole-grain muffin

Love them or hate them breakfast cereals-even the sugary ones-are generally fortified with vitamins and minerals. "Vitamin D and calcium are particularly important for children whose bones are growing. Add some milk-skim is best but fortified soy milk works, too-and you've got calcium and vitamin D covered," Gravenese explains.

Tanner-Blasiar doesn't mind sweetened breakfast cereal either as long as it's eaten occasionally or mixed with a healthier choice. "It's not going to ruin your child's health. Try it as an after-school snack Served with milk, it's a much healthier option than cookies."

For more ideas visit www.eatright.org, the website of the American Dietetic Association.

Sources:
Interview with Marilyn Tanner-Blasiar, MHS, RD, LD
Registered Dietitian and Study Coordinator TRIGR Study
Washington University School of Medicine in St. Louis
American Dietetic Association Spokesperson

Interview with Courtney Gravenese Williams, MS, RD

American Dietetic Association
www.eatright.org

United States Department of Agriculture
www.usda.gov

View the original article here