Feeding the Soul: Managing Stress with Mindful Eating Practices

Eating for reasons other than hunger is a nutrition and health-related behavior I have encountered with myself and when working with patients and clients. I’ve eaten foods when I’m not hungry to soothe the pain or hurt and feel better. This can be a natural way of comforting ourselves however if this behavior happens all the time then it’s time to seek help. Emotional eating is often a coping mechanism, where food becomes a source of comfort during times of stress, sadness, or even joy.

Mindful eating practices, such as paying attention to hunger and fullness cues, can help break the emotional eating cycle and promote a more positive relationship with food.

Food Cravings

We all have them and they can be complicated. Some cravings may be linked to hormones, for example, pregnancy. At the same time, other cravings may be linked to nutrient deficiencies, like iron deficiency anemia.

Here are a few tips for handling food cravings:

• Eat enough calories consistently. Don’t skip meals.
• Schedule your snacks. Plan to keep portable, nutritious snacks at home, in your bag, or in your car.
• Eat foods that promote a feeling of fullness. Pair protein-rich foods with healthy fats, and fiber-rich carbs for example apple and peanut butter. One of my favorite snacks.
• Aim for 7-9 hours of sleep at night. Wake up rested and ready for the day.
• Take a walk, work on a hobby, or phone a friend or family member. Do something you enjoy doing when those intense cravings hit.
• Keep a food-mood journal. Note the trigger situations, how long it lasted, the food you craved, and how you handled the situation. Writing in a journal improves your awareness and helps decrease future emotional-eating episodes.

Satisfy Food Cravings in Healthier Ways

For sweet cravings: eat frozen grapes, sweet cherries, pineapple chunks, Greek yogurt parfait, fruit and nut bars, or try my peanut butter bliss bites recipe

For salty and crunchy cravings: eat popcorn with minimal butter and salt, carrots with hummus or ranch dressing, trail mix with nuts, dried fruit, and pumpkin seeds, string cheese with 100% whole grain crackers

For sugary beverage cravings: drink still or carbonated water with cucumbers, lemons, or limes, flavored sparkling water, unsweetened tea with hibiscus or cinnamon

A registered dietitian can help with mindful eating practices and create a personalized eating plan for you. Schedule a free 15-minute nutrition phone consultation to find out if my nutrition services fit your health needs.

Nutritionally Yours,

Jerlyn