Nutritious Defenses to Stress Eating

Abstract

Studies show that the majority of men and women report stress eating. Foods rich in antioxidants and phytochemicals boost immune function, provide protection against the harmful effects of stress, and reduce risk of chronic health conditions such as heart disease and cancer. Our health risk appraisal identified 61 personnel from a federal agency with an educational need in managing stress eating. Twenty participants attended our intervention and each completed a 14-question self-assessment to identify stress related eating. The program focused on changing eating behaviors related to stress and incorporating fruits, vegetables, and whole grains into the diet to boost antioxidant and phytochemical consumption. Attendees were educated on the physical effects of stress on the body. Behavioral eating chains were introduced to educate participants about how a stimulus (i.e., stressful event) leads to a response (i.e., eating) and ways to break the chain by substituting a non-eating behavior. Participants received education on the top food sources of antioxidants and phytochemicals and were encouraged to eat a minimum of 5 fruits and vegetables each day. To demonstrate the ease of incorporating these items into the diet, a food demonstration with fruit smoothies was conducted which was well received. Educational material on cravings, controlling stress, food sources of antioxidants, and smoothie recipes was provided. An overall class evaluation using a Likert scale (1= lowest, 5= highest) revealed an average rating of 4.7. A follow-up telephone survey will measure any changes in stress eating behaviors.