The 5 Best Foods for a Breakup

Breaking up is hard to do, especially around Valentine’s Day. A breakup or a divorce can be an extremely stressful time. During this time of high anxiety and stress, many folks turn to high-calorie comfort foods such as fried chicken, gooey macaroni and cheese, and massive ice cream sundaes. Instead of letting these foods get the best of you and your waistline, alleviate some of the stress by including these five foods in your diet.

1. Salmon

Fatty fish like salmon help keep you calm by managing adrenalin levels. Omega-3 fatty acids also help with healthy hair and skin, which can help make you look and feel great – perhaps for your next love interest!

Other foods to try: tuna, sardines, walnuts, flaxseeds, canola oil, tofu

2. Almonds

A breakup or divorce can lead to high levels of stress. To help boost your immune system, almonds provide the antioxidant vitamin E and zinc. Almonds also have a nice amount of B vitamins, which also help your body cope with anxiety and stress. An ounce of blanched almonds contains 163 calories and 12 grams of fat (mostly the healthy, unsaturated kind), so enjoy in small portions, like a small handful.

Other foods to try: walnuts, pistachios

3. Greek Yogurt

When you are stressed out, your stomach may get funky. You may experience bellyaches or bouts of diarrhea. The live and active cultures found in Greek yogurt can help keep your tummy from acting up and many also contain probiotics to help keep your digestive system in order. Greek yogurt also provides a boost of protein and calcium with every luscious spoonful.

Other foods to try: traditional yogurt, some frozen yogurt, kefir

4. Dark Chocolate

Studies have linked dark chocolate to lower levels of stress hormones. Dark chocolate also contains sugar (a type of carbohydrate), which stimulates the release of the mood-improving hormone serotonin. Be careful not to overindulge in chocolate, however, as it contains around 150 calories and 9 grams of fat per ounce. Instead, enjoy in moderation by eating 1-ounce portions no more than once a day.

5. Whole-Grain Cereal

Many people turn to high-carb foods to make them feel better. This is because after eating foods high in carbs, the brain releases the feel-good chemical serotonin. But many people tend to overdo it when it comes to carbs. Instead of forgoing all carbs (and the good-for-you nutrients they provide!), choose whole-grain cereal. The Department of Agriculture’s Dietary Guidelines for Americans recommend making half of your grains whole. So you can eat healthier and alleviate stress all in one bite. When your stress levels are high, enjoy a relaxing bowl of whole-grain cereal with low fat milk – one of my favorite easy-to-make dinners, too! You can also tote whole-grain cereal, so you can munch on it any time of day.

Whole-grain cereals to try: Grapenuts, Erewhon Raisin Bran, Kashi GOLEAN and GOLEAN Crunch!, Barbara’s Original Puffins and Cinnamon Puffins, Cascadian Farms Hearty Morning and Multi-Grain Squares

Complementing these foods with regular physical activity can help reduce stress levels even more.

It’s Also About How You Eat

Many people plop on the couch with a bag of chips and finish the entire package without realizing it. Many folks also like to eat while using multiple electronic devices, which makes them oblivious to what food is going in their mouths. Being aware of the environment you eat in is just as important as the healthy food choices you make. This concept is known as mindful eating, and is important because it can help decrease overall stress, which can keep calories in check especially if you are a stress eater (or overeater).

Here are three things you can do to eat more mindfully:

• Assess your hunger. Many people confuse stress with hunger. Rate your hunger on a scale from 1 to 10 (with 10 being the most hungry) and think about the last time you ate. If you are truly hungry, then fix yourself a bite to eat. If it is the stress talking, then go out for a run, take a hot bath or let off steam some other way that is not associated with food.
• Create a serene environment. Turn off all electronic devices for the duration of your meal. Those emails, texts and tweets can wait 30 minutes. Enjoy a pleasant meal with family or friends and enjoy good old conversation.
• Make time for meals and snacks. The worst thing is to eat while on the run. It just makes for a high-stress environment. Set aside 5 to 10 minutes for a quiet snack and 20 to 30 minutes for a meal. Take the time to enjoy your food and savor every bite.