Healthy eating plays a crucial role in your ability to withstand times of extra stress. Carbs, protein, fat, vitamins and minerals are all important for energy, mental concentration, and emotional stability. Stress may increase your body's need for certain nutrients and weaken your immune system, so you may need an extra healthy diet to stay focused, alert, energetic and to ward off colds and flu. If you eat a healthy diet most of the time, you will be prepared to stay healthy during times of stress; if you live off of fast food or unhealthy snacks, you are more likely to perform poorly or get sick during stressful times. For example, a diet that does not contain significant amounts of whole grains, fruits and vegetables will probably be low in magnesium, vitamin C and some B vitamins – all of which are needed more in times of stress. A daily multivitamin/mineral supplement (which we recommend for most college students) can be helpful, but it will not replace the role that whole foods play in building a healthy body. Nutrients are generally better absorbed and used when they come from food. Whole foods also contain many other substances, such as hytochemicals, that boost the immune system and maintain health. Any discussion about eating and stress must include caffeine and sugar. Many people use high sugar foods to keep their energy up and caffeine to keep going when they need rest. Too much caffeine will contribute to poor quality sleep and actually add to the physiological effects of stress. Sugar will satisfy you in the short term, but after an hour or two, you may find that you have less energy and need more food. Whole foods will provide you with energy that will last for several hours. Diet Assessment Assess your current dietary habits and determine where you might need to begin to make some changes. Improving Your Nutrition Step-by-Step An overview to help you take the steps to improve your diet. Strategies for Managing Food and Eating During Stressfull and Busy Times Tips for eating on the run. Easy No-Cook Meals Specific suggestions for healthy meals. Do You Have a Healthy Relationship with Food? A questionnaire and information about eating attiitudes. References and Resources Contact us with questions, comments, feedback and ideas. resources . alcohol & drugs . attitude . exercise . money . nutrition . relationships . relaxation . sleep . spirituality . time . tobacco