Why is it crucial to be mindful of the health choices we make?

Good nutrition helps us feel our physical best. Did you know that healthy eating is also crucial to our mental health? Our thinking, mood and energy levels can be impacted by the nutrients we consume.

Healthy eating isn’t about depriving ourselves of every enjoyable food. Healthy eating means you’re eating to get nutrients, energy and as part of social company. It’s important to be mindful of the food you’re eating. Eat slowly, and enjoy the taste and smell of each bite. Paying attention to what you’re eating will help you get more pleasure out of what you’re eating and help you better monitor how much you’re consuming.

Here are some other healthy eating tips to consider:

• Planforsnackattacks. When you need an energy boost, make it a healthy one. Pack small portions of healthful foods to bring to work such as nuts, fresh or dried fruit, low or non-fat yogurt, or raw carrots.

• Makesmartswaps. When you crave an unhealthy food, substitute a healthier option. Grab whole-wheat pretzels instead of potato chips.

• Rewardyourself—inmoderation. When you do enjoy a treat like chips or ice cream, measure out a small portion, and put the bag or container away.

• Eatregularmeals. You’ll feel less need for unhealthy snacking. Eat slowly so you’ll feel full and know when to stop eating.

• Controlyourportions. When you eat out, order a small portion or share an order. Ask for a nutrition brochure to find out which choices are healthiest.

Some foods are best to avoid or limit because they provide little nutritional value or benefit to our bodies.

• Stopthesugar. Sweets and sugary drinks can cause blood sugar to rise and fall, which in some people may result in irritability and less energy. Instead, choose carbohydrates with little added sugar, such as fruits, vegetables and whole-grain breads.

• Trimthefat. Over time, saturated fat and cholesterol can contribute to narrowing your blood vessels and eventually limit your blood supply to the brain. Avoid having too much red meat, egg yolks, butter, whole milk and fatty snacks.

Eat Well to Feel Your BestUnderstanding food choices’ impact on your brain and body.

Have you ever comforted yourself by eating? If so, you’re not alone. Many people turn to

food as a source of comfort when they are stressed, anxious, bored or frustrated. However,

eating for emotional reasons can be detrimental to your health.

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• Curbexcessivedrinking. Alcohol may seem to offer comfort, but actually may add stress and causes disturbed sleep and poor judgment. If you choose to drink, do so only in moderation (1 drink per day for women, and up to 2 drinks per day for men). Don’t drink at all if you’re pregnant.

• Limitcaffeine. Caffeine can make you feel energetic, but for some people it may also make them nervous, interfere with sleep and make depression symptoms worse.

The Connection Between Eating and Stress

Our strongest cravings for food tend to come when we’re feeling the most stress or anxiety.

According to a recent survey, nearly half of Americans overeat or eat unhealthy food to cope with stress. Eating well can have a positive impact on your body and even affect the mood-related chemicals in your brain.

Often emotional eating occurs because of how people respond to negative or stressful situations. People who can deal successfully with a negative situation, move on from it, or put it out of their minds may be better at avoiding emotional eating. People who don’t have a strategy to deal with stressful situations often give in to unhealthy eating temptations.

You can work to respond more constructively to a negative situation. Here are some actions to help you stay away from emotional eating when you’re stressed.

• Try a stress management technique or relaxing activity you enjoy, such as yoga, meditation, taking a walk, or listening to music.

• Get help from family and friends. Tell them about your situation and ask for suggestions.

• Take away the temptation by not having comfort foods in your house. Instead, keep low-fat, low-calorie snacks in your cupboard and refrigerator, such as fresh fruit, whole-grain pretzels, nuts and low- or non-fat yogurt. This lets you have an occasional treat without going overboard.

• Make sure you’re getting enough sleep. Sometimes we snack on unhealthy food simply because we’re exhausted and need an energy boost.

• Get help from a support group or seek therapy if other methods aren’t helping you avoid emotional eating.

Coping with unhealthy eating patterns isn’t always easy. But you don’t have to go it alone. Check out the support resource listed on the right column for additional help.

Callusanytime24/7formore

resourcesorinformation

aboutmanagingstress.

Sources:1 Mental Health America (formerly the National Mental Health Association). “Are You Feeling Stressed Out?” http://www.nmha.org/go/mhm/2009/stress. Accessed: 07/07/2010.2 Centers for Disease Control and Prevention. http://www.cdc.gov/diabetes/prevention/pdf/PostCurriculum_Session5.pdf. Accessed: 07/20/2012.3 Weight Control Information Network. “Better Health and You: Tips for Adults.” http://win.niddk.nih.gov/publications/better_health.htm. Accessed 07/22/2010.4 Centers for Disease Control and Prevention. http://www.cdc.gov/alcohol/faqs.htm#stand///Drink. Accessed: 07/20/2012.5 Mental Health America. “Eat Well: How Healthy Eating Helps.” http://www.nmha.org/go/live-your-life-well/eat. Accessed 07/22/2010.6 National Alliance on Mental Illness. “Healthy Eating.” http://www.nami.org/Content/ContentGroups/Helpline1/Healthy_Eating.htm. Accessed 07/07/2010.7 Centers for Disease Control and Prevention. http://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html. Accessed: 07/20/2012.

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[For informational purposes only. Please discuss with your doctor how the information provided herein is right for you.] [Optum is a health and well-being company that provides information and supports part of your health plan. It is not a substitute for your doctor’s care. Your personal health information is kept private in accordance with your plan’s privacy policy.]

Jennifer Burns RD/LD/CDE - Optum Onsite Health Specialist - jennifer.burns@optum.com