Brown bag of groceries spilling out of bag

How to Manage Stress Eating and Snack Smart at Home

CDHF

Written by: CDHF

Updated: December 1st, 2022

Stress eating is a real thing, and there’s no doubt about it, this is an extremely stressful time for everyone. People are worried about their jobs, and they’re concerned about getting sick, or even worse, getting a loved one sick. With all this pent-up stress and nowhere to go, it’s easy to develop bad eating habits while cooped up. Especially considering you just stocked up on all your favourite snacks to get you through this pandemic!

The good news is, snacking is a great way to manage hunger, and you shouldn’t shy away from it. Under eating is just as harmful to your body as overeating, but the trick is making sure you’re snacking smart!  So, we’ve put together some tips to help you do just that. 

Portion Control:

A smart snack should be just that, a snack. Enjoy healthy snacks providing fibre and protein – and you will experience a positive impact on your energy level! A great way to control your portions is to put your snack in a small plate or bowl; this will help keep you from overeating and stress eating.

Fill up on Fibre:

We’ve said it before, and we’ll say it again: FIBRE IS YOUR FRIEND! Health Canada recommends Canadian women eat 25 grams of fibre per day and men 38 grams of fibre per day, and for a good reason. Fibre has many benefits, one of them being weight management. It also helps to prevents tons of uncomfortable disorders that can form later on like diverticular disease, even hemorrhoids. Adding fibre to your diet doesn’t need to be a pain in the butt; in fact, it’s a wonderful way to make your snacks both healthier and more filling! Consider having a tasty snack of hummus and broccoli instead of reaching for that bag of chips next time you place your grocery order.  Or a delicious bowl of oatmeal with some honey and berries can be a snack at any time of the day, not just breakfast. 

If you’re struggling to find fresh or frozen high fibre veggies during these trying times, you can also consider trying things like oral nutritional supplements containing fibre. These nutritional drinks come in a convenient ready-to-drink format, they can be taken as a meal replacement or, in small amounts, as a snack when your reserves are low, and you’re waiting for that next grocery order. 

Don’t Forget the Protein:

Protein is an essential part of a healthy diet and goes a long way to helping you feel full! You should be trying to get protein from a variety of different sources, according to Health Canada. Things like beans, lentils, nuts, seeds, lean meats, fish and eggs are excellent sources of protein. Mixing things like nuts to your snacks is a quick and easy way to increase fibre and protein and may help you feel full longer. You can also add more protein to your diet with options like protein bars, make sure you’re reading the labels. They provide both protein and fibre, and they are delicious! 

Eat Mindfully

Netflix and chill with a bag of chips! What could be better? Turns out, mindlessly eating in front of the TV is one of the biggest reasons for over-snacking. When we eat on autopilot while our minds are busy focusing on something else, we can miss cues from our bodies that let us know that we’re full. 

Andrea Hardy, Registered Dietitian and gut health expert says: “We should be eating the moment we sense hunger, not when we are starving. When we eat, we should eat slowly and spend time to chew our food thoroughly. Giving your body enough time to sense fullness allows us to eat less food and digest better. So, the next time you eat, put away your smartphone or digital gadgets and focus on your plate – you will have better control over your appetite from overeating.” 

Plan out your Snack Schedule:

A big reason why we tend to reach for things like chips and cookies is the convenience of it. They’re just sitting right there in your cupboard, ready to be pillaged. So, planning out and prepping healthy snacks that are easy to grab, come in handy when you start to feel the need to munch. Do things like pre-cut veggies to dip in your hummus or mix up some granola with nuts and dried fruits for a quick handful of fibre packed protein. Healthy foods don’t need to be boring, be creative and have fun when planning your snacks.

If you have been struggling with either stress eating or under eating during this difficult time, give these tips a try. Making proactive steps to manage your hunger and snacking will take the additional worry of managing your nutrition off your plate. 

Related Articles:

View all News & Articles

man on grey background with puzzle pieces surrounding head

The Link Between the Gut and Mental Health 

low fodmap diet on a phone

Understanding the low FODMAP Diet

Women speaking online on computer with a registered dietitian

Online Nutrition Courses from Registered Dietitians

Family eating healthy meal

Family Friendly Snack Ideas

Yoga for Digestion

5 Strategies for Living Gluten-Free

salad with apple beets and chickpeas

Increase Your Fibre Intake

Types of Berries

The Power of Berries- Colourful and Kick-Ass Nutrition

Porrdge

Creamy, High Protein Breakfast Porridge

Bowl of Slaw

Crack Slaw Stir-fry

Grocery shopping with list

Make your Weekly Grocery Shop a Breeze: Amanda’s Top 5 Tips

Peppermint

Peppermint Fixes More Than Just Bad Breath

Opened fridge

Your Diet & Digestive Health

Spoons full of different prebiotics

Gut Health and Prebiotics

Lentil cookie recipe

Lentil Cookie Recipe

Family smiling into camera

5 Nutrition Tips for You and Your Family this Summer

Does Hot Weather Affect Digestion?

Women looking at labels in the grocer store

Understanding Fibre Nutrition Claims

Beginning frame of Understanding Fibre Animation

Understanding Fibre Animation

Fibre Benefits

Fibre & Its Benefits

Hand squeezing a grapefruit

Diets Used for IBS

friends smiling in kitchen

7 Day Gluten-Free Diet Plan

Women and male bathroom stall

Managing your Digestive Health in the Workplace Webinar

Taking a photo of food

Diet & Lifestyle Changes for Inflammatory Bowel Disease (IBD)

Cutting up meat and vegetables in the kitchen

Eating for 1 Trillion

Women laughing in yoga pose

Wait… My Gut Affects My Mental Health?

heart shaped bowls filled with fruits

10 Ways to Strengthen Your Microbiome

Kefir

What is Kefir and is it Good for You?

Women holding a salad

Busting Gut Health Buzz Words

Bowl of berries

Fibre Does More Than Make You Poo

Bowl of oatmeal with blueberries in it

Recommended Daily Fibre Intake

Exercising and drinking water

Trying to Eat Healthier? Make it a Habit!

Bowl of healthy salad and tofu

Mental Health and Nutrition

Turkey pesto meatballs

Turkey Pesto Meatballs

Person on computer at home working

Staying Healthy at Home!

Man drinking water

Pre and Post Surgery Nutrition and Lifestyle Strategies to Optimize your Recovery

Brown bag of groceries spilling out of bag

How to Manage Stress Eating and Snack Smart at Home

Drinking water side eye pink background

The Importance of Staying Hydrated: General Hydration and Virus Recovery

Egg and leeks

How to Stay Fuller Longer

Pregnant women in pink shirt smiling down at stonach

Prenatal Health and Your Baby

woman comforting elderly man

Preventing GI Disorders in Adults and the Elderly

Candy

Trick or Treating Safely with Digestive Conditions

CDHF Talks: The Role of Nutrition/Diet in a Healthy Gut Microbiota

Bone broth

Is Bone Broth Healthy?

Leafy greens on purple background

Gut Bacteria and Leafy Greens

CDHF Partners with Metro and their Wellness Program Catered to Digestive Health Issues

World Digestive Health Day: Obesity

Person grocery cart shopping

Help with Choosing Healthy Grocery Products

Senior and adult cooking in the kitchen

Diet & Nutrition Tips for Seniors and their Caregivers

purple toilet

Constipation: What to Do if You Can’t Poop

Bowls of different fermented foods

Probiotics vs Fermented Foods

Bowl of fruit with pink microbe background

Prebiotics vs Dietary Fibre

Bowl of oatmeal, banana, etc

Protein and Fibre: Managing Appetite and Staying Fuller Longer

Dietary Fibre vs Prebiotics: Animation

CDHF Talks: Protein and Fibre

peaches

Tips for Eating Well with Rising Food Costs

man holding takeout box and clutching stomach

What is a Food Intolerance?

meal planning sheet

Two Day Meal Plan with Lactose Intolerance

Gatepkeeper of your health

How Nutrition Can Support Gut Health and the Immune System

Common food allergies o blue background

What is a Food Allergy?

The Power of Oats: Can They Play a Role in the Gluten Free Diet?

Feeding your Microbiota Fibre, Prebiotics, and Probiotics

Women drinking wine with pink microbe background

Alcohol and IBS

Digestive Health 101 Webinar

healthy foods

Diet & Lifestyle Changes for Inflammatory Bowel Disease (IBD)

Clipboard that says diet plan surrounded by healthy smoothies and vegetables

Diet Plan for Gastroparesis

healthy food at dinner table

Nutrition Tips for Aging Well

Astro yogurt on a kitchen counter

Lactalis Canada Introduces Astro® PROTEIN & FIBRE Yogourt

Astro yogurt on a kitchen counter

Astro Protein and Fibre Stirred Yogourt – CDHF Certified Product

The Cultured Coconut bottle on a kitchen counter

The Cultured Coconut – CDHF Certified Product

apples and a bottle of apple cider vinegar

Apple Cider Vinegar for Digestion. What’s the Deal?