Calm your mind with foods
Facing stressful and worry-filled moments? For many, the reaction may be to indulge in foods that give you comfort. And these foods will most likely be filled with salt, fat, sugar and unhealthy ingredients. Stress eating is something almost all of us do at some point or another.
However, it’s not all wrong. While it’s not good to overindulge as a coping mechanism, there are foods that can help calm your feelings. Healthy foods can affect your body and mind in a positive way.
Stress can cause emotional and physical symptoms like:
- Muscle pain and tension
- Irritability
- Anger
- Tiredness (fatigue)
- Difficulty sleeping
- Digestive troubles
Unresolved stress can lead to long-term issues like those listed above and more.
Eating (for) your feelings
There is a well-known relationship between nutrition and physical health. There is also a strong link to mental health and emotional well-being. That is where the terms “comfort food” and “hangry” come from. Research shows that nutrient-dense foods improve mental health. Include a variety of fruits, vegetables, lean proteins and whole grains in your diet. Foods rich in antioxidants, omega-3 fatty acids, vitamin D and probiotic fiber are plentiful and delicious. Consider adding the following to your meals.
Remember that your body and mind are linked. What you feed your body will also affect your brain and feelings. Consider the following recipes to make you feel good from top to bottom.
Adding spice to hot chocolate cuts the sweetness while adding complexity to the flavor.
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Ingredients
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Preparation
- Place the chocolate in a medium heatproof bowl.
- Warm the milk, vanilla, cinnamon and pepper in a saucepan over medium heat.
- When bubbles form around the edges of the milk, remove from the heat. Pour it over the chocolate and mix until blended.
- Serve in two mugs.
Nutrition
(per serving)- 176 Calories
- 6g Total Fat
- 4g Saturated Fat
- 137mg Sodium
- 5mg Cholesterol
- 20g Total Carbs
- 2g Fiber
- 16g Sugars
- 9g Protein
- 532mg Potassium
A frittata is easy to make and can be packed with nutrients, depending on the vegetables you add. This version has antioxidants and fiber from the spinach and vitamin D from the mushrooms.
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Ingredients
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Preparation
- Preheat the oven to 350°F and line a casserole dish with parchment paper.
- In a medium-sized bowl, whisk the eggs with the milk, salt, pepper and parsley and set aside.
- Heat the olive oil in a frying pan over medium heat.
- Sauté the spinach and mushrooms in the oil until the mushrooms are lightly brown, about 3 minutes. Allow to cool.
- Place the cooled mushroom‐spinach mixture in the casserole dish.
- Pour the egg mixture over the vegetables, cover with foil and bake until the eggs are just set, 15–18 minutes. The frittata is cooked when it’s just firm to the touch.
- Cut into 6 pieces and serve.
Nutrition
(per serving)- 98 Calories
- 7g Total Fat
- 2g Saturated Fat
- 314mg Sodium
- 175mg Cholesterol
- 2g Total Carbs
- 1g Fiber
- 0g Sugars
- 7g Protein
- 88mg Potassium
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Sources
Hill, Deborah, et al. Stress and Eating Behaviours in Healthy Adults: A Systematic Review and Meta‑Analysis. Health Psychology Review. Published online May 24, 2021.
https://www.tandfonline.com/doi/full/10.1080/17437199.2021.1923406
Accessed April 6, 2026. [tandfonline.com]American Psychological Association. What’s the Difference Between Stress and Anxiety? February 14, 2022.
https://www.apa.org/topics/stress/anxiety-difference
Accessed April 6, 2026. [apa.org]Stroebele‑Benschop, Nanette, et al. Conceptual Framework for Nutritional Psychology as a New Field of Research. Behavioral Sciences. July 24, 2025.
https://www.mdpi.com/2076-328X/15/8/1007
Accessed April 6, 2026. [mdpi.com]Psychiatric News (American Psychiatric Association). Psychiatric News. January 2025.
https://psychiatryonline.org/doi/10.1176/appi.pn.2025.01.1.18
Accessed April 6, 2026. [appi.org]Naidoo, Uma, MD. Recipes. Mood Food Labs.
https://umanaidoomd.com/blogs/recipes
Accessed April 6, 2026. [umanaidoomd.com]Harvard T.H. Chan School of Public Health. Diet Review: Mediterranean Diet. The Nutrition Source.
https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mediterranean-diet/
Accessed April 6, 2026. [nutritions...arvard.edu]
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This content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.