Nutrition Tips to Combat Stress

  • Eat regularly (every 3-4 hours) & plan for meals
  • Choose foods high in B vitamins, vitamin C, and Calcium:
    • Vitamin C: Fruits and vegetables (e.g. citrus fruits, yellow peppers, brussel sprouts, broccoli)
    • B Vitamins: lean red meats, liver, fortified products, milk products
    • Calcium:Milk products, fish/seafood, vegetables (e.g. collards & spinach)
  • Avoid refined foods: fast foods, candy bars, chocolate bars, white breads, etc.
  • Increase fibre (prevent constipation): choose foods such as, oats, beans, figs, dates, lentils
  • Choose lean protein sources
  • Limit caffeine: may increase heart rate, anxiety and stress hormone levels
  • Avoid alcohol: may cause a spike in blood sugars/blood glucose & may trigger depression
  • Drink 6-8 glasses of water/day
  • Choose antioxidant rich foods:
    • Flavonoids: blueberries, raspberries, green tea, red grapes
    • Carotenoids: carrots, squash, sweet potato
    • Vitamin C rich foods (as previously discussed)
    • Vitamin E: wheat germ, nut butters, avocado
    • Selenium: lentils, salmon, nuts

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