How to Avoid Stress Eating: Tips from Our Team of Dietitians

By Chris Newport, Sarah Heckler & Michael Raynor

Let’s face it, our lives have drastically changed over the past few weeks. We are spending more time at home due to social distancing, working from home and stay at home orders. This new way of life is not only vastly different from what we are used to by it’s also very stressful. Stress can lead to overeating and emotional eating but don’t you worry, we are here to help! We are going to teach you how to optimize your environment, macronutrient timing, and micronutrient intake in order to handle stressful situations through nutrition. Let’s get started.

Environment

Food is so intertwined into our society, we celebrate with food, mourn with food and find comfort in food. Therefore, emotional eating is almost unavoidable. But we have 5 tips that will help you set up your environment for success.

Remove Temptation: You know the saying “out of sight, out of mind” well the opposite is also true! Removing tempting foods from plain view or simply not buying them can help reduce cravings and stress eating.
Dehydration: Have you had enough to drink today? Sometimes when we are craving food we are often dehydrated. Try drinking a glass of water before reaching for your next snack/craving to see if you were really thirsty and not hungry
Rest: Research suggests that when we’re sleep deprived, we have increased hunger signals and tend to overeat. Getting adequate sleep (7-9 hours) is an important strategy for performance, health, and weight maintenance.
Mindfulness: Research suggests that we tend to overeat when we’re distracted by devices, social interactions, etc. while eating. Turn off/put away all devices while eating, this includes turning off the tv! Take the time to appreciate the food you are eating, notice the way it smells, tastes, etc. For more information on mindless eating check out the book Mindless Eating: Why We Eat More Than We Think. Additionally, be mindful about how you are feeling when reaching for the next snack or meal. Are you stressed? Frustrated? Tired? Have you had enough water? If you have checked in with your feelings and you determined that you aren’t emotionally eating and are truly hungry then grab a meal or a snack! For healthy snack options check out our recent blog post, Healthy Snacks that Wont Derail Your Goals.
De-stress Without Food: If you’re feeling stressed, instead of turning to food, try going for a walk, knitting, doing chores, playing with pet(s), playing with kids, reading, doing a coloring book, whatever helps you to destress.

Another favorite of ours is the book, Tiny Habits: The Small Changes That Change Everything

Macronutrient Timing

One of the most important things you can do to avoid stress eating is to fill up on nutrient dense foods, specifically fat, fiber and protein. Be sure to include these at every meal.

Fat

Focus on healthy fats: oils, nuts, seeds, fatty fish and avocado
Provides 9 calories per gram
Aids in satiety, memory cognition, transporting fat soluble vitamins (A, E, D, K) and cushioning of organs

Protein

Focus on lean protein (lower fat options): poultry, pork, fish, plant proteins (lentils, beans, soy products) and leaner cuts of beef
Provides 4 calories per gram
Aids in satiety, building muscle, tendon, bones and ligaments, hormone production and immunity

Fiber

All of your fruits and vegetables
Aim to get a variety of colors at every meal
Vegetables with added health benefits include: brassicas (Brussel’s sprouts, cabbage, etc.), leafy greens (kale, spinach, etc.) and red and orange vegetables (carrots, bell peppers, etc.)

Building well balanced, nutrient dense meals will aid in preventing stress eating simply because your body will be well fueled and full. So bottom line is: do not skip meals. Not only is meal composition important but so is timing! Be sure to stick to your “normal” routine as best as possible. If you typically ate 3 meals a day then continue to do the same during quarantine. If you normally ate lunch at 12:30 pm, then continue to do the same in quarantine. Sticking to a routine is the key to success.

Micronutrient Intake

There are three main nutrients to focus on when dealing with stress. We are not just talking about emotional/mental stress. Stress comes in many forms including:

physical stress
emotional stress
injury
high volume training

Vitamin C

Stress can deplete certain nutrients one of which is vitamin C. Vitamin C is found in citrus foods (oranges, limes, lemons), strawberries, bell peppers, broccoli. Research suggests that up to 200 mg can be beneficial. Our approach is always food first so during stressful times include vitamin C rich foods in your diet.

*Disclaimer: You cannot cure COVID-19 with vitamin C

Magnesium

Magnesium is lost in our sweat and responsible for over 300 different functions in the body. More specifically aiding in muscle relaxation. Food sources of magnesium include dark leafy green vegetables, nuts and seeds. If you decide to supplement with magnesium, we recommend taking your supplement about 30 minutes before bed. There are many forms of magnesium found in supplements, so be sure you choose the best option for you. If you’re not sure how to, that’s where we as dietitians can help!

Docosahexaenoic Acid (DHA)

DHA is an omega-3 fatty acid and can only be made in the body in small quantities and therefore, must be obtained from food and/or supplements. DHA along with EPA (Eicosapentaenoic Acid) aid in reducing inflammation. DHA can be found in fatty fish such as salmon, anchovies, tuna and halibut as well as algae.

*For specific supplement recommendations set up a 1:1 session today with one our dietitians

Summary

Stick to your “normal” routine as best as possible
Set up your environment for success. Save eating JUST for the dinner table, not the couch, desk, etc. Remove tempting foods, buy less of them or make them hard to get to.
Focus on mindful eating. Ask yourself if you’re truly hungry? Or are you bored? Thirsty? Frustrated?
Eat protein and fat at every meal and snack to keep you full. Be sure to avoid skipping meals so you’re motivation (and temptations) are lower.
Focus on vitamin C rich foods like strawberries, citrus and bell peppers. Also consume foods high in magnesium like leafy greens, nuts and seeds. Consider supplementation as recommended by your favorite Registered Dietitian (we specialize in this as well as micronutrient testing!).