Question 2
Researchers cite stress as a culprit for excessive energy intake, as well as increased intake of highly palatable foods that are typically high in fat, sodium, and sugar; among all individuals. What food recommendations would you as a dietitian suggest to a food insecure pregnant woman who is under significant stress?
posted by Sarah Gervais @ 1:36 PM
15 comments
15 Comments:
I would suggest foods that are reasonable in price, in season (fruits and vegetables) and lower in sodium, sugar, and fat. Stress can definitely impact an individuals eating habits and having the added stress of being pregnant can even further exacerbate the habit. I would advise food insecure, pregnant women to snack on in season fruits and vegetables such as carrots, which are typically less than a dollar per pound (Large bundle of carrots)because they will go a long way for that price. I would also suggest drinking skim or 1% milk rather than 2% or whole. Milk is typically around the same price whether it is whole or skim and that would be a great way to cut out some of the extra fat in their diet. I would also suggest something like plain popcorn (no butter) as a snack item because it is a source of whole grains and is relatively a cheap item to buy. Another suggestion would be to purchase frozen chicken breast rather than fresh to have on hand and help cut some of the cost of meat products. There are many suggestions that could be given to these women, but it is important to individualize and tailor the suggestions to each person's preferences as well.
I would recommend more home-prepped or home-made meals rather than “convenience” items. For example, instead of a can of prepared spaghetti, I would discussing preparing noodles and heating up a sauce. This will not only turn up more cost effective, but also healthier. I would discuss preparation of items such as French toast. Many families purchase already prepared and frozen items instead of cheaply preparing them at home. These prepared frozen items are most often already fried too!!! There are some stores that sell decently priced produce. I would recommend checking the sale ads as often as possible. I would talk about off-brand items such as cereal. Cereal is fortified with many things a pregnant woman needs. Recommending 1% or 2% milk vs. whole milk would also be beneficial. Some individuals are not aware of cheaper prices for frozen vegetables or meats. If I am speaking with a food-insecure and stressed pregnant individual that is not already involved in the WIC program, I would strongly recommend this service as well as other services that may be available in the community to assist with her needs.
As a dietitian I would try to understand the situation of each individual to get a clear picture of where the stress is stemming from. Every person may be different and have different triggers for the stress in their lives. From there I would try to address the issue and give any resources or knowledge I have on the subject. I would also give the women different ways to incorporate healthy food for low costs, if money was the main concern. Educating the women on cost effective ways to eat healthful meals may reduce a good portion of their stress.
Melanie & Amy – Those are some great suggestions for low cost, healthy food items. Stressing the importance of buying in season is a great tool for everyone to utilize. Many people aren’t aware of what a difference buying in season can make, what fruits and vegetables are in season when, and how to even cook or prepare them. As future RD’s, it will be important to keep this in mind when we speak to clients and/or patients.
Like Liz mentioned, it may be necessary to identify the trigger of the stress. This may be something that could be addressed to help them choose healthier options and possibly relieve some of the stress that comes with the food insecurity. Some food alternatives could be canned, frozen, and in-season fruits and vegetables, low-fat milk and dairy products (cheese and yogurt), eggs, beans, frozen meats and fish, rice, and oatmeal. I would also stress the importance of planning ahead whenever possible, shopping sales and using coupons.
I think Amy had some very good suggestions. Recommending making meals at home is something that seems so normal, but may not be an option for these individuals. Giving them the tools to do this would be very important. Referring them to different programs in the community is also a great idea and may provide them with the extra assistance they may need.
I would suggest a food insecure, pregnant woman to attempt to prepare, or recruit help in preparing snacks and meals that are palatable, yet lower in fat, sodium, and sugar. This would obviously be a better choice than purchasing ready-to-eat, highly processed foods. I would also suggest snacks throughout the day to curb cravings, avoid eating large quantities at once and having to prepare large meals. Foods such as, peanut butter, low-fat ice cream, yogurt and cheese, and fresh, frozen and canned fruit and vegetables - just to name a few! These types of foods are available at all types of food retailers, nutritious, and yield many options. I would suggest lean meat options, such as chicken, when eating at fast food restaurants. Eating highly processed foods will only make any amount of stress feel heavier. My goal as a dietitian would be to help eliminate that from the equation.
If stress was the culprit for excessive energy intake that leads me to think that these individuals are using food to deal with stress. As we all know, foods that people turn to during stressful times are rarely healthy. My suggestion would be to deal with stress in a healthier way such as taking a walk or playing a game with a child or doing something they enjoy that doesn't involve food. I don't think that replacing these foods with healthier ones is going to get to the root of the problem, which is eating to cope with stress.
I agree with Liz that giving the woman ways to reduce costs of food while increasing the nutritional content, like cooking more meals at home or clipping coupons to get deals may help reduce stress and increase healthier food consumption. Great suggestion Liz!
Putting together healthier snacks during a non-stressed time can provide these women with something more nutritious when emotional eating urges appear. Addressing portion sizes at this time can also help minimize excess calories. Pretzels, plain popcorn, low-fat yogurt, carrot sticks, string cheese, almonds, and cereal are all foods that could be portioned ahead of time and kept at hand. Oftentimes, stress-related eating can occur because certain foods are typically considered "forbidden." By making some of these foods "allowed," the overall desire to eat in reaction to stressful situations may be reduced.
~Anna
Liz, I agree that the triggers for these bouts of stress-related eating should be identified and addressed when possible. Reducing the frequency or intensity of stress-related eating can be of significant benefit to overall nutrition with the added benefit to psychological health. Amy, I agree that WIC or other community services should be identified for these women whenever possible, as these programs have a wealth of knowledge as well as support for these women.
~Anna
I think Liz is exactly right by first identifying what is causing the stress and what the person's actions are related to the stress. Do they eat a tub of ice cream or do they go pick up cheese fries from Steak N' Shake (my weakness). Maybe the stress causes them to get off their workout regime. Once this is discovered then I would go into discussing how to replace some of those bad habits, like getting frozen yogurt instead of ice cream or just a small order of cheese fries. If activity is affected then I would make sure to mention that many studies have found physical activity to reduce stress levels and figure out ways to incorporate exercise into thier busy schedules. Some examples of this would be to park further from the building or take the stairs instead of the elevator. As for a pregnant woman, I would again mention ways to still get their food fix by incorporating healthier choices and also like Melanie said mention snacking on items like fruit and veggies or some granola.
I totally agree with Sarah U that taking these stress releasers away from someone is not always the option and like many diets, ends in failure. I too was thinking other ways to release the stress rather than eating like gardening or going on a walk. We as Americans are a stressful bunch of people so if food is the way to release some pent up stress then we should be able to keep that outlet but just learn to make smarter choices. So like I mentioned in my previous answer to the question, I would recommend eating smaller portions or switching out the ice cream for frozen yogurt. But I really think Sarah is on the right track with instead of going to the pantry, go take a walk.
I would recommend things like frozen vegetables and berries because they are generally cheaper than fresh ones but have higher nutritional quality than canned ones. I think things like whole grain breads, crackers, and popcorn can always be found on sale and when paired with a protein like reduced-fat cheese or peanut butter, can be a healthy and easy snack to prepare. For meals, things like throwing some frozen vegetables and whole grain pasta or rice and some frozen meats (like skinless chicken in bulk) are all items that can be purchased relatively cheaply and can be stretched to make a few meals. Also, if they prepare those meals ahead of time and freeze them in the correct portions, then they have ready-prepared, healthy meals at their disposal for the week. They can also save money by drinking water instead of soda and by avoiding fast food places and convenience stores.
Liz, I really like what you said about figuring out where the individual’s stress is stemming from. You are completely right; each person is different, what stressors they endure are going to be different as well, as is how they are going to deal with that stress. I think it’s good to have some general advice or food suggestions that can be applicable to almost everyone, but it is important to individualize it as much as you can to best help each person.
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