Photo: Dziewul/Shutterstock.com

This past year has presented a range of challenges for so many people and has shown us the importance of our health. Staying healthy during stressful times, such as a global pandemic, is critical. Here are some practical tips to help you eat healthy in stressful times.

Color

Aim for colorful, plant-based foods in your daily eating. Colorful foods contain phytonutrients, which are chemical compounds produced by plants that provide natural color and flavor, along with significant benefits in supporting health. A diet rich in plant-based foods can increase protection against certain chronic diseases. The makeup of phytonutrients is dependent on the food’s colors. Consuming a spectrum of colors enhances the nutrients available in meals. The National Health and Nutrition Examination Survey (NHANES) conducted surveys in 2003-2004 and 2005-2006 and concluded that “8 out of 10 Americans have a phytonutrient gap.” A colorful diet of plant-based foods can help narrow the phytonutrient gap, as eating smaller amounts of many different fruits and vegetables is beneficial, as compared to eating larger quantities of fewer foods.

At your next meal, look at the foods on your plate. What colors do you notice? Think back to your last meal. Did you eat the same colors or different ones? It may be helpful to track the colors you eat to observe what colors you tend to eat, with the goal of adding more color to your meals. To help you, I created the “Eat The Rainbow Toolkit,” which is available to download. In this toolkit, you’ll find a color tracker, as well as a shopping list of colorful foods.

Based on my research and clinical work with clients, I developed a color code for “Eating the Rainbow.”

• Red foods contain antioxidants and assist with inflammation and immunity
• Orange foods are rich in carotenoids and help with endocrine-regulating activities
• Yellow foods provide fiber and aid gastrointestinal health
• Green foods offer a variety of nutrients for cardiovascular health
• Blue-purple foods are abundant in numerous nutrients for learning, memory, and mood

I prepared a helpful publication, “The Rainbow Diet e-booklet”, as a user-friendly informational guide to help you eat more colorfully.

Creativity

Have fun with your food and meals! During stress, we may become complacent with our eating habits, falling back on or adopting unhealthy patterns, as stress can influence eating patterns. To counter this, add some zest to your meals by using your plate as a canvas to create your meal. Choose a colorful plate and glass to start. Include colorful plant-based foods for their assortment of nutrients, as well as for their visual appeal. Colors can evoke an assortment of responses, depending upon the color and our experience with it. When stressed, soothing, cooling colors may help. Experiment with colors to determine which ones are relaxing to you. Strive to think more creatively about being creative with your food!

Make time for your food: to plan, play, and partake in enjoying your meal. Slow down at meal time to savor what you prepared. Eating slowly permits our digestive process a chance to work effectively and allows our brain to signal when we are satiated.

Be mindful at mealtime. Turn off the television, phones, and other electronic media, and be present at the table with your family, friends, and food.

Variety

“Variety’s the very spice of life, That gives it all its flavour” is a quote by the English poet William Cowper. Variation can add excitement to your eating. And, as stated above, a variety of colorful, plant-based foods provides a wider spectrum of healthy phytonutrients. There are additional health benefits to food diversity, such as a healthy gut microbiome, lower risk of food allergy and intolerance, and nutrition synergy. Rotate colorful fruits and vegetables weekly to diversify meals, thus adding a plethora of phytonutrients to your eating habits.

Plus, an assortment of fruits and vegetables may be associated with lower inflammation, which can offer health benefits in stressful times. So, vary your meals by eating the rainbow of healthy, plant-based foods! Sample new foods, teas, and spices to see which ones you enjoy.

If you have food allergies or questions regarding certain foods and your health, talk with your doctor, nutritionist, dietician, or another member of your healthcare team about the best options for you based on your own individual circumstances.