Tips for Preventing Stress-Induced Eating

Top 5 Tips for Preventing
Emotional or Stress-Induced Eating

1. Try to eat several times a day. It is recommended to eating every 3 to 4 hours, which generally means having 3 meals and 2 or 3 snacks per day. Following a regular eating schedule provides your body and brain with a steady supply of energy throughout the day. The best diet is rich in complex carbohydrates (whole grains, beans, fruits and vegetables), with lean proteins and unsaturated fats.

2. Limit sweet and sugar-containing foods to 1 or 2 per day. Replace refined sweets with more nutritious sources of carbohydrates like fruit, yogurt mixed with fruit, popcorn, whole grain crackers, veggies with salsa.


3. Limit caffeine-containing beverages including coffee, tea and colas, to 1 or 2 per day. The “energy kick” is typically short-lived and can leave some people feeling depressed. Caffeine, a known diuretic, can increase the body’s need for water. Caffeine can disrupt the balance between sleep and wakefulness.

4. Exercise leads to the release of endorphins – feel good chemicals that help you feel relaxed and happy. Outdoor exercise that exposes us to sunlight is especially valuable as it affects the pineal gland, directly boosting mood.

5. Drink plenty of water; aim for 6 to 8 glasses per day. Inadequate consumption of water can lead to fatigue and false feelings of hunger resulting in overeating. Individual fluid needs can vary widely, depending on activity level, environmental conditions at home and work and the amount a person sweats.


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About Gina
Gina Consalvo-Hassick, MA, RD, LDN, CDCES, NCC is a registered dietitian and is actively involved in various food and nutrition communities. She has counseled and assessed a wide range of patients and has experience in outpatient, inpatient, and consulting. Areas of specialization include weight management, eating disorders, and wellness nutrition.
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Gina Hassick,

(908) 827-1482

Office Location:
Simon Silk Mill
641 N. 13th Street
Unit E-101
Easton, PA 18042