Nutrition U: What Does "Comfort Food" Mean to You?

When you’re under stress, do you automatically reach for potato chips or cookies … and then eat the whole bag instead of just one? A 2010 survey by the American Psychological Association found that female respondents, more than male, turned to fatty, sugary “comfort foods” when faced with stressful situations.

And women face a lot of stress. They’re often caring for others, like kids, spouses, and parents, in addition to trying to meet their own needs. While the body can naturally recover from short-term stressors – a driver cutting you off in traffic, a rebuke from the boss, an argument with your spouse – it has a more difficult time when stressors accumulate or persist over time, like when you care-take a difficult parent, you or your spouse are laid off from work, or you encounter the uncertainty of divorce. This kind of stress causes wear and tear and may eventually lead to all sorts of health problems, including digestive ills, chronic fatigue, hypertension, out-of-whack blood sugar levels, and weight gain, particularly in the abdomen.

If you’re like most women who’ve put on weight around the middle, you probably start restricting calories or skipping meals in an attempt to shed the extra pounds. But diets that view calories as the enemy only add to your stress levels. In one of the biggest ironies, eating becomes a stressful activity! (“Why did I eat that?” “I shouldn’t be eating this!” “I better skip lunch!”) More important, when your body doesn’t get enough nourishment, it thinks it’s starving, and starts storing fat for future use.

In reality, calories are your body’s fuel; they power all your systems, and you need them to survive. They’re only the enemy when they give you nothing in return –when you eat things like a white bagel for breakfast, a fast-food meal for lunch, a candy bar as an afternoon snack, or a frozen entrée for dinner. The ideal diet for women – and, in fact, all people – under tension is actually no diet at all, but a regimen of fresh, whole foods that supply nutrients known to alleviate stress levels.

Luckily, even if you’ve spent years eating empty-calorie foods, you can still turn your diet around and improve your health. You’ll want to keep your body fueled throughout the day so your energy levels remain steady; eating several small, nutritious meals and snacks will keep you on an even keel. Combining high-quality protein, fat and carbohydrates, especially fiber, works best to sustain energy over time and control cravings for the empty-calorie foods we like to turn to under stress.

With a diverse array of fresh fruits, vegetables, legumes, nuts, seeds, fish, lean meat and dairy incorporated into regular meals and snacks, your body will actually begin to prefer healthier options. And you’ll find that is, indeed, “comforting.”

Paula Martinac, M.A., M.S., will offer a workshop on women, stress and nutrition on April 21 from 10:30 am to noon at the Pittsburgh Center for Complementary Health and Healing, 1124 S. Braddock Avenue. Call 412-242-4220 to register. Cost: $20.

The workshop will be offered for both men and women on Wednesday, April 25, from 6:30 to 8 pm at The Nuin Center, 5655 Bryant Street, in Highland Park. Call 412-760-6809 to register. Cost: $20, includes a healthy snack.