September 27, 2001

Prairie Fare: Comfort Foods

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

We as a nation have been confronted by extremely stressful times lately. People respond differently to stress. Some find their hearts racing and their palms sweaty. Others become irritable or experience headaches, body aches or sleepless nights.

Appetite is often affected when people are feeling anxious or upset. Many people lose their appetites and may find their favorite foods unappealing. They may have to remind themselves to eat. Others seek out certain foods that bring them psychological comfort. Maybe that means bowls of ice cream, sweet chewy brownies, donuts, bags of chips or other foods that they usually limit in their daily diet. In these cases, eating becomes a distraction -- something to keep their hands busy -- but not necessarily something that brings enjoyment.

Psychologists have found that food has many more meanings than simply satisfying hunger pangs. People vary greatly in what brings them comfort in stressful times. When you are angry, bored or frustrated, what kinds of food do you seek? If you're like some of the people who've been in research studies, you'd reach for foods that are crunchy -- maybe because you feel like biting something. While potato chips fit in that crunchy category, a healthier option would be pretzels, baby carrots or a crisp apple.

When you're feeling sad or lonely, what foods would you pursue? Research subjects often want soups or other warm foods that remind them of the cozy feelings of home. Maybe that means Mom's recipe for meatballs and gravy. Interestingly, sweet foods and cereal-based foods may be craved when people are feeling amused, or on the other side of the spectrum, depressed.

Supplement manufacturers may tempt us with special stress formulas high in certain B vitamins, but most experts agree they're not really needed as long as whole foods can be eaten.

When confronted with stressful times, try to eat a variety of foods from all the food groups. Since we're all unique, choose textures and temperatures -- crunchy, smooth, warm, cold -- that bring you comfort. Remember, too, that all foods, in moderation, can fit into a healthful diet.

While some people may crave mashed potatoes when they're stressed, one thing's for sure: don't be a couch potato. Regular physical activity can help reduce feelings of fear, anxiety and depression. Physical activity can also help you sleep better and improve your feelings of self- confidence and self-control. If that's not motivating evidence, consider that regular physical activity also helps control weight, strengthens bones, reduces risk of colon cancer and heart disease and helps control blood sugar levels among diabetics.

No time, you say? Enjoy a walk instead of a donut during breaks at work. If you have a speaker phone or mobile phone, walk while you talk. Get a head start on yard work. Hide the remote control so you have to get off the couch to change the channel. Play with your children, grandchildren, nieces, nephews or other young friends. Exercise during TV commercials. Ignore the elevator and opt for the steps. Go dancing, or just turn on the radio and move. In any event, find something that gets you moving and into the habit of regular physical activity.

If you're feeling like nothing but mashed potatoes will take the edge off your stress, try this tasty recipe. If desired, you can substitute lower-fat versions of regular cream cheese and sour cream to reduce fat and calories.

Make Ahead Mashed Potatoes

5 pounds potatoes, peeled and cooked
6 ounces cream cheese
1 cup sour cream
1 Tablespoon butter
1 Tablespoon onion salt
Milk (approximately 1/4 cup or to desired consistency)

Crumb topping
3/4 cup fine bread crumbs tossed with 1 1/2 Tablespoon melted butter.

Whip until light and fluffy. Put into a well greased casserole dish. Cover with crumb topping. Bake uncovered at 350 degrees for 45 minutes. This dish can be prepared the night before and refrigerated. If you make it ahead, allow about 1 1/4 hour cooking time. Makes 15 servings. Each serving contains 225 calories and 9 grams of fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Gary Moran, (701) 231-7865, gmoran@ndsuext.nodak.edu