Today, there is a relative abundance of hyper-palatable food that is easily accessible, so increased stressors may lead to eating these energy-dense foods without metabolic need.
Healthier choices can be made easier by creating balance in your diet. Dorsey says to set a goal to have a least one fruit or vegetable with every meal, if possible. Also, she suggests planning your mealtimes and rather than feeling guilty for snacking, allow yourself one to two small snacks throughout the day. Finally, she recommends finding activities such as meditation, breathing exercises, or guided imagery to help reduce the temptation to stress-eat.
To access more tips on managing nutrition and stress, visit the Academy of Nutrition and Dietetics website.
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Resources for Adults. Children's Health. Comfort foods are great but can sometimes get the best of us. Even foods that are objectively healthy, like salmon, tuna, and nuts, can be comfort foods due to their high fatty acid levels. Studies show that fatty acid emulsion directly affects the same area of the brain that deals with moods and emotions, hence why comfort food is so comforting and why it actually does affect your mood.
Believe it or not, the same rewards and pleasure centers that are activated by drug or alcohol addiction are active when consuming comfort food. The areas of the brain that are thought to be responsible for your mood are the hippocampus, insula, and caudate.
Studies show that these three areas are activated during food craving episodes. These areas process the memory, reward, and pleasure systems of the brain. Most people experience those same unhealthy cravings for processed, sugary foods and unhealthy fats. Men are most likely to experience savory cravings, whereas women are more likely to crave sweets such as chocolates and candies.
Some studies show that when you eat your comfort foods, your body releases feel-good hormones like dopamine. So now it all makes sense as to why we want to bury ourselves in a pile of junk food after a long day of work. Sometimes nothing can soothe the soul quite like melted cheese sandwiched between two slices of crusty bread. Instead, simply make the bread whole grain, cut back on the butter and stuff it with veggies like in this recipe from My Suburban Kitchen.
Unfortunately, it tends to come with a hefty dose of added sugar. Not so with this Chocolate Zucchini Brownie recipe from Chocolate Covered Katie , which clock in at just 83 calories each, uses shredded zucchini and applesauce for moisture, and has half the amount of sugar as a typical brownie recipe. Perhaps you prefer your sugar fix frozen.
Skip the tub and go homemade. This banana ice cream recipe from Chocolate Covered Katie has just two ingredients: bananas and your milk of choice. Use this as a base, and then add in your flavor of choice. Think: berries, vanilla, peanut butter, cocoa powder … the possibilities are endless.
Cauliflower pizza crust is having a major moment and for good reason: when prepared correctly it's nearly as good as that dough-based slice. Another option: Portobello mushroom caps. The meaty texture holds up well slathered in sauce and cheese. Try this recipe from The Roasted Root , which is also stuffed with brown rice and spinach for a well-balanced meal that hits the flavor profile of your delivery.
Fill that craving for French fries — no drive-thru necessary. These Baked Garlic Parmesan Potato Wedges from Laughing Spatula bake up in just 25 minutes and have a fraction of the unhealthy saturated fat that comes in the deep-fried fast food variety.
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