Stress diet

The aim of the diet for Stress is to minimise the digestive
load while maintaining a consistent intake of food, especially
complex carbohydrates, throughout the day. It is important to
provide adequate amounts of B group vitamins and vitamin C which
are used more quickly during times of stress.

DIET SHOULD BE HIGH IN

• B GROUP VITAMINS – which counteract the biochemical effects of
  stress. Good sources are pork, liver, wholegrain cereals, wholemeal
  bread, yeast, milk, seafood and red meat.
• VITAMIN C – which provides immune support. Good sources are
  citrus fruits, melons, strawberries, blueberries, guava, kiwi
  fruit, pineapple, capsicum, tomato, parsley and broccoli. Vitamin C
  is readily destroyed by cooking and exposure to air.
• COMPLEX CARBOHYDRATES – which provide a steady, long-lasting
  source of energy. Include some wholemeal or grain bread, scones,
  rice, pasta, wholegrain cereals, potato or crispbreads at every
  meal or snack.
• POTASSIUM supports the adrenal glands which regulate the stress
  response. Potassium is also indicated for nervous exhaustion,
  anxiety, poor memory and neuromuscular disorders. Potassium sources
  include fresh fruits, vegetables, wholegrains, orange juice, tomato
  juice, skim milk, bananas, potatoes, oats, pears, peaches and
  apricots also contain Potassium. 
• MAGNESIUM. Deficiency is associated with prolonged stress, and
  behaviour and mood disorders. Sources include nuts, seeds, soy
  products and wholegrain cereals.

DIET SHOULD BE LOW IN

• FATTY FOODS – Avoid fried foods, added and visible fats and
  oils, invisible fats in full cream dairy foods, chocolate, cakes,
  biscuits, pastry, mayonnaise and most take-away foods. Fats delay
  digestion when digestion is already compromised by the stress
  reaction.
• CAFFEINE – which acts as a stimulant and may aggravate anxiety,
  nervous tension and sleeplessness. Sources of caffeine are coffee,
  tea, cola-type drinks and chocolate. Drink filtered water, non-cola
  drinks, herbal teas and decaffeinated coffee.
• SUGARY FOODS AND REFINED STARCHES which deplete B vitamins when
  being processed in the body
• ALCOHOL – which also uses up B vitamins, especially Thiamin
  (vitamin B1).

SAMPLE MEAL PLAN

1. 2 glasses water upon arising.

BREAKFAST

1. One cup bran-flake cereal with low-fat milk, or 1 cup rolled
   oats porridge with low-fat milk, or 1/2 a cup baked beans or two
   slices wholemeal toast, or one egg boiled, poached, scrambled on
   two slices wholemeal toast with tomato, grilled.
2. One piece fresh fruit – pawpaw, orange, melon.
3. Decaffeinated coffee or herbal tea.

MORNING TEA

1. 2-3 wholemeal crispbreads with tomato.
2. Two glasses of water.

LUNCH

1. Two slices of wholemeal bread, or one bread roll, or 2/3 to one
   cup brown rice, or wholemeal pasta.
2. Thin slices leg ham or chopped chicken, turkey or salmon,
   tuna.
3. Salad vegetables or lightly steamed vegetables.
4. One piece fresh fruit – strawberries, kiwi fruit,
   pineapple.
5. Decaffeinated coffee or herbal tea.

AFTERNOON TEA

1. Small tub low fat yoghurt or a glass of low fat milk.
2. Two glasses of water.

1. 100-150g chicken breast or thigh fillet, lean pork fillet, or
   veal leg steak or lean mince, or soybean rissoles and fresh tomato
   sauce, or tomato omelette, or 150 to 200g grilled fish or tuna or
   salmon mornay.
2. Half to one cup brown rice or vegetable pasta, or one medium
   jacket potato or sweet potato, or one medium serving of oven-fry
   low fat chips with half a cup carrot, pumpkin, corn. One cup or
   more lightly steamed broccoli, cabbage, beans, peas, or other green
   vegetables or salad.
3. One piece fresh fruit or one cup fruit salad. Low fat ice-cream
   or custard on low fat milk.
4. Decaffeinated coffee or herbal tea.

REMEMBER

1. Eat little and often through the day and include some high
   fibre, starchy food at each meal and snack.
2. Eat three or more pieces of Vitamin C rich fruit daily
3. Avoid fatty foods and heavy meals, caffeine beverages, sugary
   and refined foods with little or no vitamin value.
4. Drink plenty of fluids.
5. Maintain normal bowel function.
6. A glass of warmed, low fat milk before bed may help
   sleeplessness.

NOTES

Small, frequent meals are preferable. If the appetite is poor
from anxiety and nervous tension, nourishing protein drink
supplements may be beneficial. Bowel function may be affected
either way as constipation or frequency (see separate guidelines on
these conditions).