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Student Wellness Centre

5 Strategies to Promote Healthy Eating When Stressed

As a student, juggling tight schedules, assignments and extracurricular activities can be incredibly stressful, especially with exams around the corner. This can make it difficult to prioritize nutrition and sometimes cause you to adopt unhealthy eating patterns. It is important to promote healthy eating during times of stress to meet our body’s demands and prevent burnout.

Here are some tips and tricks to eat healthy while dealing with stress:

  1. Prioritize food breaks and meals – One of the first things students begin to do in times of stress is skip meals. However, this can exacerbate stress and lead to fatigue. Instead, food breaks and time for meals should be integrated into our schedules. Setting specific times for breakfast, lunch and dinner between study sessions can help to avoid skipping meals. If it is difficult to incorporate meals, students should try to at least have snacks while studying. Something is always better than nothing! 
  2. Stock up on no-prep foods –  The last thing you want to do while studying for exams is spend  time in the kitchen. Having no-prep foods can help to limit the time spent on food preparation. Some great options to have stocked are pre-cut vegetables, tofu, bagels, and Greek yogurt. These items are filling and require minimal preparation, making them ideal options during hectic times. Another option is to try meal-prepping once a week to save time during the rest of the week.  
  3. Find your ‘feel-good’ foods – Everyone needs a little pick-me-up during a stressful time. Try to find foods that make you feel good and motivate you to eat more regularly. It’s best to find a variety of foods that are both filling and satisfy your cravings. Add components to these foods in order help fulfill all your nutritional needs. For example, if you’re craving chips, try adding a greek yogurt dip for some protein. 
  4. Eat meals with loved ones – Sharing meals with friends and family can be a great stress-reliever. If you’re studying with friends, try to take food breaks together. Sharing meals with friends can help you unwind while encouraging mindful eating. 
  5. Reach out for help –  If you find yourself trapped in unhealthy eating patterns due to stress, don’t hesitate to seek help. Access SWC resources on campus like the Food for Thought program and Free Fruit Fridays!  You can also connect with counselors at the SWC who can provide guidance on managing stress and developing sustainable, healthy eating habits. They can assist you in finding alternatives and creating a personalized plan to support your well-being. Need an appointment? Call 905 525 9140 x 27700.   

 

 

References: 

https://www.webmd.com/depression/diet-recovery   

https://www.everydayhealth.com/depression/tips-for-eating-well-when-cooking-feels-impossible  

 https://www.eatingwell.com/article/7973499/how-to-eat-healthy-when-mental-health-makes-doing-things-feel-hard/  

 https://pubmed.ncbi.nlm.nih.gov/21459746/  

  

 Food & Nutrition