Breakfast

Breakfast is the meal that can set up your good mood, energy and coping capacity for the coming day.  Eat well when you wake up in the morning and you’ll reinforce your ability to choose healthier foods throughout the rest of the day.

What should I eat? eg

Scrambled eggs with avocado and spinach

The omega-3 and –6 fatty acids found in avocados are great at protecting your brain from stress.  They’re also essential for stabilising your weight and your overall health.

Eat plenty of dark green leafy vegetables such as spinach to aid digestion.  They also contain potassium, crucial for healthy heart function.

Eggs are packed with protein, shown to satisfy longer than a high-carb breakfast such as cereal.  They also keep blood sugar levels stable, preventing mood swings and irritability.

Lunch

Instead of refuelling on the run, a healthy well thought out lunch is essential to de-stress.  A decent lunch is a great chance to refuel intelligently and keep your mind fresh and able to cope with the day’s demands.

What should I eat? eg

Salad with watercress, rocket and spinach plus cucumber and grated carrot.  Add a piece of salmon and dress the salad with 2 tablespoons of extra virgin olive oil, a splash of cider vinegar and lemon juice.

Greens are packed with vitamins B, C and magnesium, all of which are quickly used up by your body’s stress response.  Fresh veg also regulates the energy imbalances that lead to cravings.

Around 30% of your lunch should be protein such as salmon.  It takes longer to digest so your blood-sugar will be better balanced and you’ll stay fuller for longer.

If you’re stressed, your stomach acids are usually low.  Lemon juice aids digestion by raising acidity in the stomach.  It also lowers the GI value of your meal.

Dinner

In the evening, levels of the stress hormone cortisol naturally fall to prepare your body for rest.  You need to eat foods that will help your brain generate “evening” neurotransmitters (nervous system messengers) such as melatonin and serotonin, essential for sound sleep.

What should I eat? eg

Chicken stir-fry with celery, peppers, kale, asparagus and wild rice.

Slow release carbs such as wild rice can help regulate blood glucose levels during sleep so low blood sugar levels don’t wake you up at 4am.

The amino acid taurine found in chicken has a sedative effect on your brain, helping you switch off and fall asleep.

The soluble fibre in vegetables not only helps you lose belly fat but also helps you produce antioxidant enzymes in the liver that can reduce inflammation and stress.