If you want to manage stress then you need to watch your diet and the foods you consume and critical.

Many of the foods that we turn to when stressed actually increase stress levels even more creating a vicious circle.

However, make simple diet changes and you will reduce stress, be calmer and be better equipped to fight daily stress. Let’s look at foods and supplements that can reduce stress and why there so important.

Our bodies are incredible machines and able to cope with stress but they need to fed correctly to function at optimum efficiency. Stress is part of life so you need to fight back and that’s with the foods below that are proven to reduce stress

1. Green vegetables & Oil fish

If you are felling irritable eat green leafy vegetables and oily fish. Broccoli, cabbage, tofu cod and mackerel are great foods and are full of magnesium which is the number 1 stress busting mineral.

Calcium

If you don’t get enough magnesium your body regulates blood sugar levels less efficiently and you become irritable and can’t sleep so get 3 – 5 portions of the above weekly.

2. Get Essential fats

Oily fish earlier and they are great stress busting food. Essential fatty acid increases the serotonin in the brain which regulates our mood and ability to cope with stress

We have already recommend a fish oil supplement and really there is no better eat to eat than oil fish for stress get it from: Mackerel, sardines and salmon.

Tip: You can add these two supplements as well – magnesium and omega 3 fish oil supplement daily

2. Regulate energy levels

You need some slow realise carbs to keep your blood sugar levels steady. Keeping the levels constant will mean you have more energy.

Pick high fibre and low GL foods such as oats or brown rice and avoid white bread and pasta.

3. Nuts for Energy

You can keep blood sugar steady between your main meal by eating and snacking on nuts. Unsalted peanuts, cashews, almonds and walnuts are great. These are packed with vitamin B complex vitamins which if we don’t get enough of are responsible for exhaustion tiredness and adrenal problems

Tip: Snack every three hours and add an all round B complex vitamin supplement

4. Shellfish and zinc

One of the main minerals people are deficient when stressed is zinc. So make sure you get plenty of it its important in regulating serotonin and melatonin which are key stress control hormones.

Prawns and other shellfish are great as to are:

Seaweed, brown rice, mushrooms turkey and asparagus

Tip: Add a daily zinc mineral supplement to your diet

4. Get Essential fats

We have mentioned oily fish earlier and they are great stress busting food. Essential fatty acid increases the serotonin in the brain which regulates our mood and ability to cope with stress

We have already recommend a fish oil supplement and really there is no better eat to eat than oil fish for stress get it from: Mackerel, sardines and salmon.

5. Wind down foods

Get plenty of the essential acid tryptophan.

This will help you get a good nights rest and again regulates the neuro transmitters in the brain to relax you plenty of foods to choose from:

Bananas, milk fish chicken cheese oats and turkey are packed with it, so get three portions a week.

When you are on the go it’s sometimes difficult to eat correctly but try and make time to relax and chew your food so it digests properly and you get the proper nutrients. If you are running for the bus and eating on the go this wont happen!

Also consider daily Magnesium, zinc and a B Complex supplement to make sure you get these three important stress busters.

Stress is part of life so make sure you fight it and cope with it and the simple diet tips above will definitely lead to better control of your hectic daily life.

So many people want to know what is good food for a diet. When I say: “the complete guide to good food for a diet” most will probably think that I am taking a fat change here! It will surprise you though, to find that “good food for a diet” is not that difficult. Most common everyday foods are excellent weight loss food.

1. What is the secret then?

If you want to lose weight, you have to follow a well balanced diet combined with moderate exercise. This will ensure long term healthy weight loss.

2. But, I promised you a guide, so here it is:

Pig our on veggies, yes you are reading this right, pig out on veggies. Most vegetables are very low in calories and packed with nutrition. There are some though, that are better for fat loss than others.

* Green vegetables:

Most green vegetables are excellent for weight loss. Take note though, that peas are very high in carbs and must rather be considered a carbohydrate than a green vegetable. You also have to take care that you do not add calories with your cooking methods; for instance, spinach can be considered a free vegetable, but as soon as you make creamed spinach it becomes very high in calories and are completely unsuitable.

* Yellow vegetables:

Here you can go overboard. Carrots are a very good choice and even pumpkin, if you do not add anything can taste very good and be very satisfying.

* Salads:

Especially in summer, when salads really taste good, eat as much salad as possible. Here, once again, beware of adding calories. Most salad dressings simply crawl with calories. Make your own with fresh ingredients so that you can control what goes into it.

* Meat:

When it comes to meat, good food for a diet is mainly chicken and fish. Low fat beef and pork can be eaten in smaller quantities. As far as the chicken goes, try and stick to the ****** as it contains the smallest amount of fat, it is almost fat free. Once again, do not add calories with your cooking methods, grill or steam are the best.

* Legumes:

Legumes are excellent food for a diet. They are low fat, contains lots of fiber to make you feel satisfied and combined with small amounts of carbs they supply your body with complete proteins to use as building blocks.

* Carbohydrates:

Do not cut out carbs completely. Your body needs them to burn for energy. You have to cut down though and eat no more than five small portions a day. Keep to whole grains and low fat options. Remember that you can include rice, potatoes and peas here.

* Dairy products:

Here you have to be careful. Only eat low fat or fat free dairy products and beware of hard cheeses as they normally are very high in fat and crawls with calories! A good choice as food for a diet is fat free, unflavored, unsweetened yoghurt. Use it in your cooking and as salad dressings.

* Fat:

Normally fat can not be considered as food for a diet. Your body does need some fat, though, to be able to use the fat soluble vitamins so you need to eat about three teaspoons of fat or oil a day.

So, there you have your complete guide to food for a diet! I hope it will help you in your weight loss efforts.