Stress-Less Eating: How Nutrition Helps Your Body During Stress Awareness Month

By Lizzie Streit, MS, RDN, LD

If you’ve ever reached for your favorite comfort food or treat when you feel stressed, you’re not alone. Stress eating is a well-known phenomenon, often driven by hormonal influences, that can contribute to overeating and weight gain. Fortunately, good nutrition can support your body during times of stress and help mitigate the effects.

In honor of Stress Awareness Month, this post highlights the effect of stress on the body as it relates to eating and weight regulation, foods that support stress resilience, and easy tips for stress-less eating that can fit into a 1200 calorie diet or diabetic diet meal plan.

Cortisol, Appetite, and Belly Fat

During periods of acute stress, many people experience reduced appetite as the body enters “fight or flight” mode. When stress becomes chronic, the effect on appetite and consumption changes. Chronic stress triggers the body to release cortisol, a hormone that increases appetite and cravings for highly palatable foods that are often high in fat and sugar. Other hormones, such as insulin and ghrelin (the “hunger hormone”), also play a role in stress eating but the exact mechanisms are unclear.

Eating comfort foods affects reward systems in the brain, making people feel better during periods of stress. Over time, stress eating can become the new norm. Increased intake of unhealthy foods, coupled with the body’s hormonal responses to stress, can lead to weight gain and fat storage in the abdominal area. Plus, chronic stress is often associated with worse sleep, decreased physical activity, and/or increased alcohol intake, all of which can contribute to weight gain.

Visceral (belly) fat is considered metabolically active and may release inflammatory compounds that increase the risk of heart disease, type 2 diabetes, and even some cancers. Reducing stress is the first step in mitigating the cascade of damaging effects on eating patterns and overall health.

Foods the Support Stress Resilience

Breaking the habit of stress eating can be difficult. To start, it’s helpful to recognize which foods to choose over high-calorie comfort foods.

Certain nutrients may support stress resilience via a variety of mechanisms. Here are some examples of these nutrients and their food sources.

·       Magnesium: This essential mineral plays a role in nervous system regulation and stress responses. Low levels and intake have been associated with anxiety and stress. Food sources of magnesium including leafy greens, pumpkin seeds, dark chocolate, black beans, almonds, peanut butter, and cashews.

·       Omega-3 Fatty Acids: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are both polyunsaturated fatty acids that have a significant role in brain structure and function. Some research suggests that supplementation and/or dietary intake of these nutrients may help regulate stress responses. Omega-3s are found in fatty fish like salmon, mackerel, and herring. Flaxseeds, chia seeds, and walnuts contain a different type of omega-3 that may convert to EPA and DHA in the body.

·       Protein: Getting enough protein, particularly pairing protein with carbohydrates, is helpful in preventing energy and blood sugar crashes from eating sugary comfort foods and the resulting cycle of overeating. Healthy protein sources include fish, chicken breasts, ground beef, Greek yogurt, cottage cheese, eggs, and beans.

·       Vitamin C: This vitamin acts as an antioxidant in the body, potentially exhibiting a neuroprotective effect. In fact, vitamin C deficiency has been associated with stress-related diseases. Citrus fruits, broccoli, Brussels sprouts, kiwi, bell peppers, and cabbage all provide vitamin C.

·       Fiber: Though the exact impact of dietary fiber on stress and mental health is not fully understood, research suggests that fiber may ameliorate neuroinflammation associated with anxiety. Fiber-rich foods include fruits, vegetables, legumes, nuts, and seeds.

Meal Ideas and Food Swaps

Even if you have a good understanding of the nutrients and foods that support stress resilience, incorporating them into your diet can still be challenging. To help you get started, here is a list of easy meal ideas that include a protein source, fiber-rich carbohydrates, and healthy fat.

·       Scrambled eggs with bell peppers, onion, and avocado and an orange

·       Cottage cheese with fruit and whole grain toast with peanut butter

·       Burrito bowls with brown rice, ground beef, shredded lettuce, salsa, and cheese

·       Salmon bites (try the air fryer if you have one!), baked sweet potato, and roasted broccoli tossed in olive oil

·       Black bean or lentil soup and bell peppers with hummus

·       Quinoa salad with canned salmon, chopped veggies and herbs, and lemon olive oil dressing

·       Spinach salad with strawberries, goat cheese, pecans, shredded chicken, and balsamic vinaigrette

Once you start eating more balanced meals, you may find that your cravings begin to disappear. Still, it’s not uncommon to crave comfort food from time to time. When you feel the urge to reach for something that’s higher in calories, fat, or sugar, try these swaps.

·       Ice cream -> Greek yogurt, fruit, a few chocolate chips, and a drizzle of honey or frozen yogurt bark

·       Chips -> Roasted chickpeas seasoned with chili powder, cumin, and salt or nuts

·       Candy -> Pumpkin seeds, dried cherries, and nuts or pre-made “energy balls” with oats, peanut butter, honey, coconut, and mini chocolate chips

·       Bagel and cream cheese -> Bagel with cream cheese, smoked salmon, and veggies

·       Milkshake -> Smoothie with frozen banana and cauliflower (you can’t taste it!), peanut butter, milk, and unsweetened cocoa powder

·       Burger and fries -> Burger “bowl” with ground beef or a patty, romaine lettuce, pickles, tomatoes, roasted potatoes, and special sauce (pre-made options like Primal Kitchen or homemade)

·       Mac and cheese -> Mac and cheese with frozen broccoli (cook at the same time as the noodles) and white beans

To reduce decision fatigue at meal time and prevent impulse eating of comfort foods, consider preparing some of these foods or entire meals in advance. Having healthy choices on hand is one of the best ways to keep you on track so that you can be successful in breaking the cycle of stress eating. Here are some ideas for meal prep.

·       Prep components in advance: Make foods that you can incorporate into several different meals, such as roasted vegetables, washed and prepared salad greens, chopped raw veggies or fruit, shredded chicken, and ground beef.

·       Plan at least a few meals a week: You don’t have to go overboard, but having a few meal ideas in mind and purchasing the groceries for them can help prevent last minute takeout orders.

·       Stick to a schedule if you’re on a GLP-1: If you are taking a glucagon-like peptide-1 agonist medication, it’s especially important to eat nutritious foods and stick to a meal schedule. Since you may not feel as hungry as usual, prioritizing nutrient-rich options when you do eat is key to preventing undernutrition. Try to sit down to eat at the same times every day. Stick with small portions that include protein and fiber.

Note from Healthy For Life Meals: While it may seem impossible to break the cycle of stress eating when you feel overwhelmed, there are many strategies you can implement to eat better, mitigate stress, and prevent weight gain. The tips in this post are a great place to start, but if you need some additional help, consider our healthy diet meal delivery! Get $20 Off your First Order.