• Skip to primary navigation
  • Skip to main content

Biomanantial

Slimming, Beauty, Medicinal Plants

Main Navigation

Biomanantial

What would you like to find?
Browse by categories
  • Dietetics
    • Edible seaweed
    • Lose weight
    • Healthy Food
    • Diets
    • Syrup sap diet
    • Dietary
    • Vegetarian
    • Macrobiotic Food
  • Health
    • Pregnancy & Parenting
    • Fitoterapia
    • Herb teas
    • Manual therapy
    • Nature Centers
    • Alternative Therapies
    • Chinese Medicine
  • Beauty
    • Hair Care
    • Facial Care
    • Skin
    • Natural Cosmetics
    • Chest, Legs and Buttocks
  • Personal Development
    • Emotional Intelligence
    • Stress and Anxiety
    • Dating and Love
  • Organic Farming
    • Organic Nutrition
    • Natural Life
    • Environment
    • Transgenics
  • Sports nutrition
    • Burn Fat
    • Supplementation
    • Training and Exercises
  • Recipes & Cooking
    • Food Therapy
    • Seaweed Recipes
    • Soya recipes
    • Fruit recipes
    • Recipes with vegetables
    • Recipes with Grains
    • World Cuisine
  • Biomanantial from A to Z
  • All topics

How to eliminate the anxiety for eating

How to eliminate the anxiety for eating
  • Macrobiotic: Ying and Yang foods and other Basics
  • Tofu Recipes

Published: 10/02/2012 - Updated: 05/31/2016

Author: Miriam Reyes

Trying to eat healthy should not add additional anxiety and worry to your life. Therefore it is important to know what you eat and you don’t, as well as when and how often you eat, as this can affect your mood, energy levels, and how well you can handle the adversity and tension of doing a diet.

Here are some tips to overcome anxiety or stress that a diet cans cause us:

Contents

  • Focus on minimally processed foods
  • Relax
  • Train yourself
  • Do not eliminate carbohydrates
  • Put protein on your plate
  • Do not eliminate fat from your diet
  • Keep it simple too
  • Do not skip meals

Focus on minimally processed foods

Research has linked a "complete food" to reduce the effects of depression and anxiety in the diet. This is a diet that emphasizes vegetables, fruits, rich in omega-3, meats, fish and whole grains instead of the "western" diet, common in North America, which overflows with fried foods, grains and refined sugar products.

Relax

Stress plays a major factor in our anxiety, if the diet and its effects get us stressed, then we must try not to think about it, looking for relaxing therapies, or activity to distract you from food. Eat some citrus fruits, vitamin C helps to balance the production of stress hormones in the body during times of tension.

Train yourself

The exhaustive exercise in excess can generate more anxiety and appetite, but if we practice with moderation, which is approximately 30 minutes, at least three days a week, its effect will be opposite. Doing exercise helps us to be optimal and relief stress if we do it correctly. Take a walk can help us to combat anxiety in a very effective way.

Do not eliminate carbohydrates

Carbohydrates have a varied reputation when we are talking about anxiety. It all depends on what type of carbohydrates you consume. Avoid simple carbohydrates found in sugary foods as they can cause your blood sugar to rise and drop sharply, this will make you feel hungrier. Instead, add complex carbohydrates in your diet, such as those found in whole grains, to help your body to create serotonin, a hormone that sends messages to feel good and is good for sleep quality. Complex carbohydrates are also digested more slowly, so you will feel full longer and be less prone to digestive problems.

Put protein on your plate

Select lean cuts of meat, fish and poultry, to get the protein you need without adding saturated fat and cholesterol. A type of amino acid called tryptophan helps your body produce a feeling of well-being through serotonin. Besides protein makes us feel full for longer.

Do not eliminate fat from your diet

Eating foods that contain too much saturated fat can increase "bad" cholesterol and put you at risk for a heart attack. However, your body needs fat for energy, and very little fat in your diet you can lead to mood swings, anger and hostility. Choose foods that contain healthier fats, such as those rich in omega-3 fatty acids. These fats can help keep your body prepared against stress.

Keep it simple too

Food should be your ally against anxiety, not your enemy. A good strategy is to keep things simple with the rule of "eat what you see." For this simple rule to work, all you have to do is keep the healthiest foods on hand and unhealthy foods out of sight.

  • Azukis Recipes
    MORE IN BIOMANANTIAL
    Azukis Recipes

Do not skip meals

Skipping meals will only lead to more anxiety, also not respecting schedules. It is recommended to eat 5 times a day; when you eat small and frequent meals throughout the day, it is easier to keep your blood sugar levels relatively stable, avoiding anxiety.

The sources of nutrients that can help to relieve anxiety are:

Vitamin B complex: green leafy vegetables, whole grains, eggs, poultry, milk, soy.

Vitamin C: oranges, papaya, strawberries, melons, kiwis, peppers, parsley, broccoli, brussels sprouts, kale.

  • tepezcohuite-1
    MORE IN BIOMANANTIAL
    tepezcohuite-1

Magnesium: pumpkin, sunflower seeds, sesame seeds, green leafy vegetables

Complex carbohydrates: oats, whole grain breads, brown rice, sweet potatoes, carrots, green vegetables

Healthier fats: omega-3 fatty acids found in oily fish – salmon, herring, albacore tuna, walnuts, flax seeds, legumes, tofu, and olive oil, monounsaturated fats are another good option and can be found in avocados, almonds, cashews and peanuts.

Lean protein: fish, shellfish, skinless chicken or turkey, pork loin or tenderloin meat, dairy products low in fat or fat-free eggs, egg substitutes, beans, legumes, tofu, soy milk

Tryptophan: poultry, milk, bananas, oatmeal, cheese, nuts, peanut butter, sesame seeds.

1 star2 stars3 stars4 stars5 stars

(2 votes, average: 4.50 out of 5)

Loading...

About the author

By Miriam Reyes

Miriam Reyes is a professional expert in nutrition and dietetics. She has more than 12 years of experience in caring for patients with overweight and eating problems. She studied at the Universidad del Valle de Atemajac (UNIVA), where she obtained a degree in nutrition. Linkedin profile.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie policy

You may also be interested

  • Henna: Natural Dyes Henna: Natural Dyes They say the hair is part of the face. Thus the dye is a good [...]
  • Spirulina: How to take, uses and characteristics Spirulina: How to take, uses and characteristics The Spirulina is a unicellular alga that grows and multiplies in natural waters in alkaline [...]
  • Aloe Aloe Aloe is a plant that has many health properties, in fact, scientists have identified over [...]

You are here: Biomanantial » Dietetics » How to eliminate the anxiety for eating

All about Dietetics

  • Essential fatty acids Essential fatty acids The main components of all fats are fatty acids that may be saturated, monounsaturated or [...]
  • What do we mean by nutrition? (Part 1) What do we mean by nutrition? (Part 1) Today, everyone is interested in what has on the plate, but there are few who [...]
  • Cholesterol... The good and the bad Cholesterol... The good and the bad In this article we are going to see which are the two types of cholesterol [...]
  • What do we mean by nutrition? (Part 2) What do we mean by nutrition? (Part 2) Macronutrients are Column that appears in issue # 1 "Food Today" defined nutrition as the [...]
  • Nutrition during specific periods of the life cycle Nutrition during specific periods of the life cycle The nutritional requirements differ to some extent during the different periods of life. Women of [...]

Copyright © 2025 · Biomanantial
   
Disclaimer  About Us  Cookies Policy  Privacy policy  Contact  Topics
RIVAS INTERNET S.L. CIF: ESB86492501 Travesía Fortuny, 2. 28300 Aranjuez. Spain.
The services, content and products on our website are for informational purposes only. Biomanantial does not provide medical advice, diagnosis or treatment