Lockdown : Ways to control Emotional or Stress Eating by Ms. Divya Gupta, Consultant Nutritionist and Diabetes Educator

Ms. Divya Gupta, Consultant Nutritionist and Diabetes Educator is sharing ways to control the emotional or the stress eating, especially during the lockdown. To mention a few, check on the portions you eat by choosing a small plate, choose healthy snacks like popcorn, nuts, soups, fruits, salads etc.

Delhi; Ms Divya Gupta, Consultant Nutritionist and Diabetes Educator says that during these trying times, stresses of lockdown has taken a toll. She further adds that one generally finds comfort in Food.

Ms. Gupta continues to explain that as your body perceives stress or emotional disturbances, your adrenal glands release cortisol hormone into your bloodstream and cortisol increases appetite which further leads to intake of high calories, sweets and high fat foods.

In this phase, it is important that we make a conscious effort to ‘ eat right ‘. However the question arises how?

She is recommending some ways and means to control the stress/emotional eating:-

Meditation –Meditation calms the nervous system which helps in controlling binge eating or emotional eating. Deep breathing is great, you can do it in any corner of the house. You can sit on floor, chair or bed and practice deep breathing.

Physical hunger vs Emotional hunger –If you eat 3 times proper meal and a balanced diet, you get enough nutrients. If you follow this eating pattern, you will not feel hungry again and again. Generally, you are eating out of boredom, stress, sadness. However, you may not be actually hungry. So, you will be able to distinguish between physical hunger and emotional hunger. If you’re still hungry , try grabbing some of these healthy snacks like popcorn, nuts etc. Soups, fruits and salads can also be eaten as snacks.

Check on the portion – Choose small plates which helps in portion control. Chew slowly so you will feel full after eating less. For example, eat a small cube of chocolate instead of the whole bar, eat 2 slices of pizza instead of the whole pizza. Remember, do add a lot of veggies to your pizza.

Include foods that give you satiety - Like,high protein foods; eggs, cottage cheese (paneer) beans, legumes, quinoa etc can be helpful. Even healthy (good) fats; nuts, seeds, avocados, fish, oils like sunflower, safflower, soy, rice bran etc can give you satiety. That's not all, fiber rich foods; fruits and vegetables are also good. Remember, all these foods helps you keep satiated and prevents from over eating.

Stay hydrated-Maintaining proper hydration, 8-10 glasses of water a day, keeps you away from stress eating. Add fruits, cucumber, lemon, mint to water for

the flavour. The flavour makes the water so refreshing which helps you drink it more and prevents from over eating.

Ms. Divya Gupta says “What we eat , directly impacts our health “