Our PCN Registered Dietitians share advice on Comfort Eating the Healthy Way:
We all cope with stress differently. Food is used by many people to relax and manage difficult emotions. If you find yourself relying on food to cope during this stressful time, here are 5 tips to keep you eating healthy.
1. Eat regular meals. This is so important for anyone who is having trouble maintaining a routine. Meals can really anchor your day. Start with breakfast, schedule in a lunch, and end your day with a wholesome evening meal. Along with helping establish some routine, regular meals can help manage your appetite and reduce cravings related to hunger. Eating regularly will help keep your blood sugar stable, maintain regular energy, and regulate your mood. For meal ideas check out these two websites for recipes: https://www.unlockfood.ca/en/Recipes.aspx and https://www.cookspiration.com/
2. Include healthy snacks. Some people may find their appetite changes with stress. Snacks can help if you find your appetite has increased or decreased. If your appetite has increased, having a healthy snack between meals can help reduce hunger and cravings for sweets or highly processed foods. If your appetite is decreased and you are having trouble eating full meals, try to have a healthy snack rather than skipping the meal altogether. You can find a link to healthy snack ideas on this Alberta Health Services website: https://www.albertahealthservices.ca/nutrition/Page2914.aspx
3. Hydrate throughout the day. Staying hydrated can also improve our energy and alertness. Most adults need 9-12 cups of fluid throughout the day. Water and milk are the healthiest choices but all fluids count. Sometimes a cup of tea or hot coffee can help us relax. If you find a hot beverage does help you relax and you are using these drinks often, try to drink them with little to no sugar and switch to decaf if drinking more than 2-3 cups per day.
4. Eat mindfully. One of the easiest and most beneficial ways to practice mindful eating right now is to turn off any media while eating including tv and social media. While staying informed is beneficial, too much information can increase stress. Try to limit these distractions, particularly during meals and snacks. You can also try eating with friends and family that live with you at home. Try to eat at least one meal per day together at the kitchen table. If you are isolating or live alone, try virtual meals with friends and family. This is one time when using your phone, computer, or iPad during meals can be beneficial. Try having dinner with a friend or celebrate a special occasion with your family with a video platform such as FaceTime, WhatsApp, Skype or Zoom. There are many platforms to choose from. Try some of them out or ask people close to you what they use and ask them to teach you how to use it.
5. Reach out. Many people may be having trouble affording or accessing healthy food right now. If this is you, ask friends or family members to help. They may be able to offer you a meal or deliver groceries to you if you are self-isolating. Contact your local Food Bank if you are not able to access enough food. Local food organizations and Food Banks have recently received extra federal funding to meet the increased need during COVID-19. If you are needing help managing stress, anxiety or other mental health concerns during this time, please reach out. Alberta Health Services offers a free 24/7 Mental Health Help Line at 1-877-303-2642.
If you would like to to access the free services our our PCN Registered Dietitians, please ask your family doctor for a referral.
