Eating to relieve stress and tension in your home

Reducing external pressures in our life is sometimes out of our control, however we can improve how we deal with stress internally by what we eat. If you feel good and have a steady source of energy then you are more likely to get through the day feeling focused and balanced.

So how can you quickly and easily make some changes in your weekly meal planning to help reduce tension in your home.


Consistently labelled as a superfood, they are low in calories and contain many vitamins and minerals. The antioxidants in blueberries can help improve our response to stress and fight stress related radicals.

Add blueberries to:

  • Breakfast oats or overnight oats

  • Morning snack with yoghurt

  • Add dried blueberries to a home made muesli bar recipe

  • Smoothies with frozen blueberries, raspberries, strawberries, cocoa powder, milk (almond), oats and a few nuts too.


When we are stressed our bodies crave vitamin C.

Add oranges to:

  • Slice up for a snack

  • Add a glass of freshly squeezed orange juice to breakfast

  • Chocolate dipped orange segments as a treat (dark chocolate)

  • Add juice to your smoothie base

  • Freeze extra juice in cubes and add into the kids water


Increases our serotonin, the calming hormone. Also perfect on a cold winters morning as it is so warm and calming. Coarse oats are apparently better and make you feel fuller longer.

Add oats to:

  • Breakfast oats cooked or overnight oats, add blueberries, cinnamon, honey and banana.

  • Add 2-3 table spoons to a smoothie

  • Oat breakfast cookies, these Donna Hay ones are simple and freeze well.


A nice warm cup of tea can help many people slow down, relax and be calm. There is a soothing effect of sipping warm drinks regardless of flavour, however chamomile tea is proven to have a relaxing effect and Green tea has many antioxidants to help enhance your mental ability to fight stress.


Almonds, pistachios and walnuts are high in Vitamin B which helps the body mange stress, plus they have immune boosting vitamins too.

Add nuts to:

  • Add muesli with nuts to your breakfast

  • Snack on a handful of almonds

  • Add nuts to salads


They say a healthy gut, helps improve the immune system. Yoghurt is said to limit the growth of these bad bacteria cells.

Add yoghurt to:

  • Your morning snack with blueberries and nuts

  • Blend with your smoothie, add in a frozen banana

  • Make a dip with greek yoghurt, dijon, honey and dip carrots or celery

  • Blend greek yoghurt with fruit and freeze for a quick frozen yoghurt

These are just a few of the foods associated with helping to balance out your blood sugar levels and improve stress. Do some research and find recipes that work for you and your lifestyle.

Have fun cooking and get the kids involved when you can, you will find after mixing nuts, fruits and muesli in the kitchen with you, they will be more likely to eat them.

FYI, I'm not nutritionist, just a mum, trying to pull it all together in a world full of packaged foods.