December's Feature Nutrition to Combat the Holiday Stress

The holidays can be fun, but also stressful. Below are some ideas about nutrition to keep the stress level down.

Choices That Reduce Stress:

1. Include breakfast daily, even if you know a big meal is coming. A little bit of fruit with peanut butter or some cottage cheese is better than skipping breakfast.
2. Eat healthfully and avoid crash diets. Listen to hunger and fullness signals and tell yourself you can have more when you become hungry again. Enjoy the decorations, lights, smells and sounds as much as the food.
3. Be sure to have regular meals daily, and snack on fruits and vegetables between meals when hungry. Skipping meals in order to squeeze more in or because you don't feel like it, can add to stress.

Choices That May Increase Stress:

1. Having sugary breakfast pastries, donuts, sweets, or chips and soda for meals
2. Eating an unbalanced diet
   An unbalanced diet is one that does not include water, fruits, vegetables, whole grains, milk or a milk substitute, protein, and some fats every day.
3. Smoking and/or having excessive alcohol, coffee or food
   Smoking increases our need for anti-oxidants due to the free radical damage it causes. Anti-oxidants from fruits and vegetables are best. Use caution with vitamins - one study actually showed an increase in lung cancer in smokers who took vitamin C in excess of 250mg/day - only one study, but important to mention)

Wishing you peace and joy this holiday!

Alison R. Fernald, RD, LD