Covid Comfort Eating Tips

Sheri Weitz, RDN, CDE · May 17, 2020

Covid Comfort Eating Tips

By Sheri Weitz, RDN, CDE Wellness 50 Comments Like: 0

Like many people during Safer at Home, I find myself eating for comfort. Life is uncertain, I feel anxious and bored, and sometimes just plain cooped up. But the sweet, smooth taste of ice cream? That I can depend on! Have you seen the cartoon asking people to socially distance from their refrigerator? During a pandemic, the last thing any of us needs is to develop poor eating habits. Stress eating can lead to negative mood swings, guilt, weight gain, and isn’t exactly what the doctor ordered for our health.

But we need comfort, so how do we cope?

If someone says, “Don’t imagine a pink elephant” what do you end up imagining? Exactly…. a pink elephant! Telling yourself NOT to eat sweets, carbs or your favorite comfort food is likely to have the opposite effect. “Don’t (fill in the blank)” is going to be heard as a “do this” by our brains. Instead, focus on what you DO want. Perhaps you want to take advantage of staying at home to be introspective and be more mindful or to implement some new healthy lifestyle choices. Imagine yourself as strong and energetic, exercising to YouTube videos, taking a walk on your block or learning a new hobby. Will your current eating habits support how you want to feel?

Serotonin, a feel-good neurotransmitter in our brain, decreases when we’re under chronic stress. Eating more refined carbohydrates like candy and pastries can increase serotonin levels. These sweets temporarily numb our anxiety and depression, but only to cause a sugar crash later on. This cycle continues with even more cravings for sugar and carbs, which can lead to eating more than you intended or maybe even negative mood swings.

There are countless other ways to relieve stress other than comfort eating. Exercise is proven to be a more effective tool. A quick walk outside can not only improve your mood, but walking after a meal for ten minutes can decrease your blood sugar for each minute of walking by one point. Another stress remedy is simply calling a friend. Science shows that speaking with a friend can release oxytocin, another feel-good neurotransmitter. Try talking hands-free with someone on your cell phone during a walk to get a double dose of healthy brain chemicals.

Maybe you’re eating out of boredom? Boredom can be another trigger for overeating. Many of my clients find that painting, knitting, or using their hands can prevent eating due to the pent – up boredom blues.

Try nutritional strategies to help prevent stress and boredom eating, as well as to reduce cravings. The Plate Method is a basic, but effective, tool which will leave you more satisfied and less likely to crave comfort foods. In general, this method reminds us to eat half of our lunch and dinner meal as non-starchy vegetables (any vegetable other than corn or potatoes). Try dividing your plate to create balanced meals which involve: filling one-quarter of your plate with complex carbohydrates (like potatoes or brown rice), one-quarter with protein (plant or animal-based) and one-half with vegetables (again, non-starchy.) Nutritionists don’t agree on much, but most will attest to the power of the Plate Method in preventing cravings.

Another nutrition tool is to prevent yourself from going too long without eating. Eating lunch is especially important, as skipping lunch can lead to overeating at dinnertime while watching the stressful evening news.

You could also try a technique called Gentle Eating. Turn off the TV and put down your phone and instead listen to classical music or a podcast during your meal. Try closing your eyes, becoming mindful, and getting the most mileage and enjoyment out of each bite. Gentle Eating, or Zen Eating, can heighten your awareness of fullness levels, increase satisfaction with less food and improve digestion.

When it comes down to it, you might still engage in some comfort eating during quarantine. The bottom line: be gentle with yourself. This is a challenging time, and beating yourself up with guilt isn’t the answer. Try some of these strategies to decrease your stress eating, and no matter how small the change, consider that a comforting thought.

Sheri Weitz, RDN, CDE is a Registered Dietitian with a private practice in Westchester, and she provides clinical nutrition services for Manchester Medical. Sheri also teaches Zumba classes… her “happy pill.” To find out more about her services or for a free consultation, go to www.MovetoWellness.net.

Covid Comfort Eating Tips