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Stress Management for Health Course

Stress Resistant Eating Plan

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A Stress Resistant Eating Plan

 

People are amazed at the improvements in mood that follows the adoption of a healthy diet . . . 

(Dr Oliver James PhD., Clinical Psychologist)

 

Avoid refined carbohydrates like sweets, biscuits, cakes, replace these with whole grains, bread, cereals, bagets, pasta.

 

Research by Professor Andrew Smith at the University of Bristol found that people who ate breakfast every day perceive themselves as less stressed and depressed than those who skip breakfast.  This is probably because their blood sugar levels are more stable and the extra vitamins and minerals supplied by the cereals.

(Sunday Mirror, August 1999)

 

Breakfast

 

Banana

High fibre cereal

Low fat yoghurt

 

Keep caffeine low. 

Keep alcohol low.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Stress Resistant Eating Tips

 

1.   Eat little and often to keep blood sugar stable.

 

2.   Keep caffeine intake low.

 

3.   Eat 5 pieces of fruits-vegetables a day.

 

4.   Keep refined sugar, salt, processed food to minimum.

 

5.   Eat wholegrain cereal breakfast.

 

6.   Have a high fibre diet.

 

7.   Keep alcohol intake low.

 

8.   65 70% of the diet needs to be complex carbohydrate.

 

9.   Low fat diet, only 20% calories should be supplied by fats.

 

10. Low salt.

 

11. Dont miss breakfast.

 

12. Dont skip meals.

 

13. Avoid sugar snacks.

 

14. Avoid long gaps between meals (no longer than 2 3 hours).

 

15. 10 15% protein.

 

16. Use small amounts of butter not margarine


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