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Diet

There is a clear connection between what you eat and drink, your overall health and well-being, and stress. Eating a lot of junk food will add pounds to your body and reduce your energy level. And when you can’t keep up with your work because you’re slow or tired, you will experience more stress. Caffeine is probably the best example of something commonly ingested that is linked to high stress levels.

Caffeine increases alertness and reduces feelings of fatigue if used moderately—50 to 200 milligrams per day, equivalent to one to two cups of regular coffee—but even at this low dosage it can make you more energetic during part of the day and more tired later. Too much caffeine can cause nervousness, headaches, bad temper, upset stomach, and sleeplessness—all symptoms of stress. Instead of drinking caffeinated drinks, consider drinking water, decaf coffee, caffeine-free sugar free soft drinks, or herbal tea.

If you are gaining weight and losing energy, what can you do about your eating habits? It might not be easy at first, but if you start making small positive changes, you can build toward a new way of eating. You will not only feel better but also be healthier and probably happier. Here are some commonsense suggestions:

A Serving Is a Slice, Not the Whole Pizza

Have you ever found yourself staring at the remains of a pizza like this one and realizing that you’re a bit out of control? Start to rein yourself back in. Stop at the grocery store on the way home to pick up some healthy snacks. Throw out half-eaten bags of chips. Take a long walk or give yourself an extra half hour in the morning to take another walk or jog. It’s never the wrong time or too late to take better care of yourself, and no step in the right direction is too small.

Limit snacks to healthy options, such as fruit, vegetables, yogurt, and small portions of nuts, such as pistachios, almonds, cashews, or walnuts.
Eat plenty of vegetables and fruits daily. Opt for these over fruit juices, which tend to be high in sugar.
Drink plenty of water and sugar free noncaffeinated drinks. Aim for about 64 ounces each day.
Restrict your intake of red meat, butter, white rice, white bread, and sweets. Instead, eat a sensible amount of nuts and beans that can add to your fiber intake.
Avoid fried foods. Choose grilled or broiled lean meat and fish instead.
Watch your portion sizes. Avoid large, jumbo, or king-size fast-food items and all-you-can-eat buffets.
Eat breakfast! Your brain will function better if you eat a power-packed meal first thing in the morning.
Always read the nutrition label on packaged foods. Look for the number of grams of fat and carbohydrates. Check the sodium content: Sodium (table salt) will make you gain weight and can possibly increase your blood pressure.

Think about what, when, and how much you eat day to day. You might think that eating a fast-food diet will save time in your busy schedule, but it will add pounds to your body and reduce your overall health and sense of well-being. If possible, take time to cook your own food; it’s almost always healthier than eating out or buying food on the fly.

By paying attention to nutrition guidelines, you can maintain your optimal weight both now and in the future. If you’re responsible for feeding your family, then all of you will benefit from establishing healthy habits. The MyPlate icon in Figure 11.1 proposes one set of guidelines for healthy eating.