Eat your way to less stress and better sleep: an interview with Dave Grotto, R.D., L.D.N.

I’ve interviewed a lot of dietitians over the years, and Dave Grotto, a former spokesperson for the American Dietetic Association, remains at the top of my list. He’s smart and savvy, but more importantly, he’s a true gourmand who would never imagine promoting healthy-but-inedible fare. That’s why I’m so excited about his new book, 101 Optimal Life Foods (Bantam, 2010). I recently chatted with Dave about eating for better health; here’s what he had to say:

Dave, I that you view food not as the enemy, but as a potential solution for myriad health problems and complaints like a lack of energy. At the same time, it can be overwhelming to try to pick foods–let alone an entire diet!–that can help you. How does the average person get started eating healthfully?

For overall health, I think it’s better to add in than to take away. The 101 Foods philosophy focuses on including foods that taste great. The average person won’t stay on any health program long-term unless taste is there and deprivation isn’t part of the equation. Building on an existing diet by adding in extra servings of fruits, vegetables, whole grains, healthy fats, lean meats and dairy products is much simpler and more sustainable than gutting your diet.

Like most women, I have more stress than I’d like. Is there anything I can eat to help cope?

Stress is a critical survival tool—without it, we wouldn’t be driven to achieve great things. That said, uncontrolled stress can lead to poor health by disrupting sleep, spurring on inflammation and putting the pedal to the metal on the aging process. My “go to” foods for keeping a lid on stress are:

• Green tea – the active ingredient theanine increases the neurotransmitters GABA and dopamine which exert a calming effect.
• B-vitamin-rich foods such as peppers, spinach, bananas, lean meat, fish, yogurt, beans, sunflower seeds, mushrooms help support the nervous system.
• Magnesium-rich foods such as salmon, halibut, sesame seeds, swiss chard, almonds, soy and spinach. They help promote relaxation and reduce anxiety.

Insomnia is a huge complaint for many of our readers. What foods can help you fall–and stay–asleep?

Lack of sleep is the one risk factor that seems to cut across the majority of health maladies. The good news is, a healthy diet and lifestyle is the most effective intervention. Try these sleep-better items:

• Fatty fish – a lack of omega-3 fats is associated with greater sleep disturbances in animal research.
• Complex carb such as taters, pasta, and whole grains. They promote the brain chemical serotonin that aids relaxation and sleep.
• Walnuts and cherries contain melatonin, which is a hormone that induces sleep.
• Chicken, turkey, dairy, soy, bananas and tuna all contain the amino acid tryptophan, which helps the body produce serotonin.

Last question: if you had to pick just one, which food do you think everyone should be eating more of?

Beans! Research ties them to longevity, weight management, good digestion—the list goes on and on!

Thanks, Dave!
–Camille