Healthy Mood Lifestyle  Mood & Food

Eating In Stressful Times

American Dietetic Association offers suggestions for "comfort foods."

Appetite, food preferences, cravings -- all of these can be affected by our feelings and emotions, including those caused by stress from current events. And often the meals we choose are so-called "comfort foods."

"There is no question that comfort foods, ice cream, mashed potatoes, peanut butter and jelly, are helpful to many people during stressful times," said Leslie Bonci, a Pittsburgh registered dietitian and a spokesperson for the American Dietetic Association.

"It's easy to feel that world events are spiraling out of our personal control. But for most people, food choices are among the few things we usually can have control over. Everyone should feel free to enjoy the foods that comfort him or her. By not overindulging, people can do much toward keeping control of their health as well," Bonci said.

Bonci suggested avoiding the urge to eat as a way to quell anger or to overcome low mood or loneliness. "Learn to deal with emotions in a positive way. Compared with nibbling, physical activity such as a brisk walk or a bike ride offers a more lasting way to resolve your moods. Sometimes even a brief change of scenery does the trick," she said.

The American Dietetic Association offers tips on enjoying your favorite comfort foods:

• Top low-fat ice cream with granola, or try sherbet topped with fruit
• If cookies are your comfort food, opt for oatmeal-raisin, vanilla wafers or gingersnaps
• If you prefer salty foods, try popcorn, pretzels dipped in spicy mustard or baked tortilla chips and salsa
• Instead of having seconds of hot chocolate, milk shakes or eggnog, choose a glass of water or carbonated water
• Add naturally sweet sliced or dried fruit to cereal, yogurt or pancakes
• Add grated, shredded or chopped vegetables (zucchini, spinach, carrots) to lasagna, meat loaf, mashed potatoes, poultry, pasta, and grain dishes
• Puree berries, apples, peaches, or pears for a thick, sweet sauce on grilled or broiled seafood or poultry
• Use pureed fruit, such as applesauce, prunes, bananas, or peaches in place of about half the fat in recipes for muffins, pancakes, cookies, breads, and other baked goods. For flavor, texture and nutrients, blend in shredded zucchini, carrots or dried fruits.

Source: American Dietetic Association