NDSU Extension - Benson County


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Manage Your Stress through Food

By Kimberly Fox, Extension Agent Family Nutrition Program/Family and Consumer Science

Everyone has stress in their life, and it is important to be able to identify what your stress is, and how it manage it.  There are many basic things that can be done to relieve stress.  Some of which include the following:

-Physical activity: Adults need 30 minutes most days of the week.

- Sleep: Adults need 7 to 9 hours of sleep each night.  This helps to keep your body balanced.

-Limit of smoking and alcohol: In the end, these products increase stress regardless of how much of a ‘stress relief’ they may seem like at the time.

-Financial Management: Problems related to money can cause a variety of stress that directly affect our health.

Another key element to managing your stress includes the food and beverages that you consume.  Foods that contain caffeine, sugar, and saturated fats are actually proven to be stress inducing.  Try to limit comfort foods and instead fill your plate with healthy fruits, vegetables, whole grains, lean protein, and dairy.  Replacing a high calorie sugar filled snack with fruit is just one way to reduce the stress inducing food in your life, and work toward a healthier, happier body.

It may seem overwhelming to eliminate all of your stressors, so try to work toward just one at a time.  Set a weekly goal and focus on what you can do to make yourself healthier for you and your family. 

Here is a recipe for quiche.  It is a quick, healthy, and wholesome meal. It includes ingredients from the grain, vegetable, dairy, and protein group.   Feel free to add other vegetables that you might have on hand as well.

All you need is a side of fruit and your plate will be complete.  Enjoy!

Basic Quiche


  • 1 pie crust (baked, 9-inch)
  • 1 cup vegetables (chopped, broccoli, zucchini, or mushrooms)
  • 1/2 cup cheese (shredded)
  • 3 egg (beaten)
  • 1 cup milk (non-fat)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon garlic powder

Directions:  First, preheat the oven to 375 degrees.  Shred the cheese with a grater. Put it in a small bowl.  Chop the vegetables until you have 1 cup of chopped vegetables.  Cook the vegetables until they are cooked, but still crisp.  Put the cooked vegetables and shredded cheese into a pie shell.  Mix the eggs, milk, salt, pepper, and garlic powder in a bowl.  Pour the egg mix over the cheese and vegetables.  Bake for 30-40 minutes, or until a knife inserted near the center comes out clean.  Let the quiche cool for 5 minutes before serving.

Makes: 6 servings.  Each serving contains 230 calories, 13 grams of fat, 440 mg of sodium, 18 carbohydrates, 2 grams of fiber, and 9 grams of protein. 



  • Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network
    Website Recipes
  • NDSU Extension Service, Nourishing Your Mind and Body: Managing Stress for Better Health, August 2014
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