Did you know that stress can directly impact your diet? Here’s how to stay on track when you feel overwhelmed

Diet and stress—stress and diet—seem to feed off each other, no matter which came first. Life always involves stress—sometimes more, sometimes less, some good, some bad. Incorporating strategies to maintain a healthy lifestyle, even during unexpected, chaotic times, is vital for preventing a complete derailment of your health plan.

Diet and Stress

Many people tell me that they do great with their healthy lifestyle plans but fall off the wagon when an unexpected life event occurs. Life is full of curveballs, whether it is a family crisis, an acute illness, or another unexpected life event. What is it about life's surprises that shifts our attention from our health goals?

As a registered dietitian nutritionist who is passionate about wellness and prevention, I am selective about what food and drinks pass between my lips. My usual mode is to plan healthy meals and snacks. My health focus keeps me cooking meals from scratch with minimally processed foods at home. Restaurant meals tend to be a treat. So, when I repeatedly traveled across the country to care for my mother, life threw my healthy lifestyle a curveball. The greatest challenge for me was maintaining a healthy focus while dealing with a high-stress situation. While my top priority was caring for my mother, I found myself partially living at the hospital and getting limited sleep. The food choices were usually limited to fast food and hospital cafeteria fare, so that didn't help much, either.

What strategies helped me stay as healthy as possible during a challenging time? Here are the ones that worked for me!

• Use portion control when you can’t access healthy foods.
• Choose as many fruits and vegetables as you can. Many restaurants and fast food chains offer fruit as a side dish or garden salad.
• Whenever possible, choose whole grains over processed grains to keep you satisfied longer.
• At mealtime, try to include at least three food groups and use the plate method when selecting items.
• Choose regular-sized sandwiches without cheese, sauces, bacon, and other calorie-laden sandwich additions. Want additional tips for cutting back on sandwich calories? Check out these suggestions for low-carb bread alternatives.
• Don’t get drawn into the combo deal at fast-food restaurants unless there is a healthier substitution for the fries. A sandwich and water can be plenty. The extra sugar or caffeine in a soda or lemonade can amplify your stress levels.
• Read the nutrition information for restaurant menu items online to keep on track with calories and nutrient goals.
• When possible, start the day right with a bowl of high-fiber cereal or fruit with nut butter.
• No time to eat a sit-down meal? Instead of going long periods of time without eating, try these nutrient-dense snacks.
• Drink water throughout the day to stay energized and hydrated.
• Take the stairs instead of the elevator whenever possible, and walk without needing a reason. Get creative to stay active.
• Walking serves as a well-deserved stress break. Exercise can recharge your energy reserves.

Having strategies ready to help you maintain a healthy lifestyle, even during unexpected, chaotic times, is essential for preventing a complete derailment of your health plan. You’ve got this!

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