MINES Newsletter

Source: National Institute of Mental Health Printer-friendly version Newsletter back issues Stress places added demands on the body, thus increasing the importance of good nutrition.

Basic Guidelines

Eat a variety of foods.

• Vegetables, and fruits (5 servings per day)
• Bread, cereal, and grain products (4 servings per day)
• Milk, cheese, yogurt (2 servings per day)
• Meat, poultry, fish, eggs, beans (2 servings per day)

Avoid Too Much Fat and Cholesterol

Intake of the following foods, high in saturated fat, should be limited:

• Meat (beef, lamb, pork and pork products)
• Chicken fat, meat drippings
• Eggs
• Butter and margarine
• Coconut oil, palm oil, hydrogenated shortening
• Whole milk, whole milk cheese, cream and ice cream
• Products made from the above such as pastries and gravy

Avoid Too Much Sugar

• Use less white sugar, brown sugar, raw sugar, honey, syrup
• Eat less candy, soft drinks, cookies
• Read food labels: avoid sucrose, glucose, maltose, dextrose, lactose and fructose
• Eat fresh fruits or canned fruits without syrup

Avoid Too Much Sodium

• Learn to appreciate the natural flavor of foods without salt
• Cook with small amounts of salt

Avoid Alcohol or Use in Moderation

• It is high in calories and depletes the body of vitamins and nutrients

Avoid Caffeine

• It is a stimulant and can aggravate or increase a stress response

The following tips may be helpful in sustaining energy and obtaining nutrients:

• Eat regularly, even if not hungry
• Eat 4 to 5 small meals per day. This will help avoid the body stress and physical symptoms of hypoglycemia and will provide a more constant blood sugar and energy level.
• Keep high-energy, nonperishable foods in your office. Fruits, dried fruits, granola bars, nuts, and trail mix are good sources of energy and nutrients.
• Maintain an adequate fluid intake. Carry water, juice or fluids with electrolyte supplements.
• Take a good vitamin and mineral supplement to be sure the body is getting the proper nutrients.
• Eat with a friend or co-worker. Interaction, support, and humor can help to replenish you emotionally as well as physically.

About MINES & Associates

For over 25 years MINES & Associates has been a nationally recognized business psychology firm that provides a variety of services to corporate employers including employee assistance programs (EAP), managed mental healthcare, organizational development and psychology services, wellness programs, behavioral risk management, disease management, PPO services, and a number of other technology based services. MINES & Associates is divided into two main divisions, Organizational Psychology and Health Psychology, and currently serves a diverse portfolio of clients in all 50 states, Canada, Mexico, and the UK.

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