The stresses of daily life may have us reaching for the pint of ice cream, or perhaps realizing in the afternoon that we haven’t stopped for a meal or a glass of water all day.

According to Miraval’s nutritionists, this is because food is intrinsically linked to our emotions. From the time we’re babies, we equate food with love and nurturing. While there is no harm in occasionally treating yourself to a slice of cake, there is harm in using food to lift your mood when you’re feeling blue, especially if it leads to compulsive overeating or malnutrition.

At Miraval, we believe that food should make you feel good. Eating quality, whole ingredients,
thoughtfully prepared, can be incredibly nourishing for our minds, bodies and spirits.

Here are some helpful tips from Miraval’s nutritionists for how to eat to feel your best:

1. Eat at least three meals per day: breakfast, lunch and dinner.
2. A smaller, low fat lunch will improve mental alertness and work performance.
3. Plan for healthy snacks to chase away the afternoon blues.
4. Include carbohydrate rich foods with each meal and snack.
5. Include protein rich foods with all meals, especially breakfast and lunch.
6. Listen to and satisfy your cravings. Indulge in a small portion of your favorite foods.
7. Eat mindfully. Notice the colors, aroma and taste of the food you eat. Take a break in the middle of the meal to check in with your feelings of fullness and satisfaction.
8. Cut back on sugar and caffeine that fuel fatigue and depression and intensify food cravings.
9. Limit caffeine to two caffeinated beverages daily and sugar to less than 10% of total calories.
10. Eat 2-3 servings of fish weekly.
11. Drink plenty of water. We need at least 2-3 quarts of water daily. Keep water handy and sip on it throughout the day to maintain steady hydration and ward off fatigue.
12. Aim for at least five servings of fruits and vegetables daily.