Recently, I connected with three female leaders of an art collective in Sderot, a city in Israel’s western Negev heavily impacted by the war with Hamas. They described how members of their collective had been consuming sugary foods and alcohol to cope with their anxiety and wanted to discuss how I could help reduce their stress through healthier eating.

Times of uncertainty and upheaval, like the nearly 12 months since the terror attack of October 7, can weigh heavily on our minds and bodies. Many of my Jewish clients in the United States and in Israel have reported feeling more overwhelmed and out of control than ever. As a nutritionist and wellness coach, I’ve been working with them to realize that even amid chaos, there are ways to reclaim agency over their well-being, starting with diet.

Turning to comfort food or drink is a common reaction to stress. While emotional eating is usually harmless in the short term, for many it can become part of their lifestyle and exact a toll on health and well-being. Too often, it takes a health scare to initiate change. In this case, the Sderot group realized that their nutrient-poor food choices had not been alleviating their anxiety and may even have exacerbated it.

My guidance in such situations is consistent: Instead of succumbing to helplessness, I encourage clients to shift their focus to something they can control—making mindful, plant-based eating choices rather than relying on processed foods high in salt, sugar and saturated fat. Large population studies and randomized clinical trials show that plant-based eating is one of the most powerful ways to reduce stress and restore optimal functionality and balance—both physically and mentally. With this recognition, the Sderot women invited me to attend a retreat to educate their group on how plant-based nutrition could help rebuild their resilience.

Plant-based diets, from the Mediterranean and DASH diets (dietary approaches to stop hypertension) to the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay), focus on a diverse array of fresh fruits and vegetables, whole grains, nuts, seeds, legumes and plant proteins. Some of these regimens include dairy, eggs and small amounts of fish, poultry and meat. Most call for reducing or eliminating processed foods—including desserts like cakes and cookies, fast food and deli meats—laden not only with salt, sugar and unhealthy fat, but also additives and preservatives that can contribute to systemic inflammation and chronic disease.

A 2023 article in the Journal of Internal Medicine highlights that plant-based diets are associated with decreased systemic inflammation, enhanced cellular energy, bolstered immunity and improved cognitive health as well as reducing risk of type 2 diabetes, heart disease, cancer and other diseases. The benefits of these diets have been studied for decades. (For a guide to beneficial nutrients and their functions, look below).

Though adopting dietary changes may seem challenging, there are strategies to make this shift gradual, achievable and sustainable.

Tali, a Jewish physician with three children under the age of 5, came to me last November. She described feeling overwhelmed by the demands of her work, childcare responsibilities and global affairs. She struggled to find time for nutritious meals. Fruits and vegetables were notably absent from her diet, even though she told me, “I feel better when I eat healthier. I deserve to find time to eat healthier foods I enjoy and that make me feel good.”

Her statement aligns with current scientific studies. Research consistently shows that consuming unprocessed carbohydrates—whole grains, barley, oats and others—fuels our cells with energy. Antioxidants and phytochemicals in berries, fruits and nuts reduce inflammation and contain fiber that enhances our gut health by promoting a healthy balance of bacteria. They also provide vitamins and minerals that play vital roles in supporting neuronal health and immunity.

I encouraged Tali, who asked that her last name not be shared, to begin modifying her diet by incorporating one fruit per day into her meal plan and then, if successful, one vegetable. Since Tali prioritizes advanced planning, writing checklists and setting reminders, the next step was devising a personalized meal plan. For weekday breakfasts, she decided to have yogurt with seasonal fruits and berries. For lunch and dinner, she would eat vegetable-based soups that she made and froze in batches over the weekend. In addition, she would set a timer for mealtimes and check off her daily successes in a food diary.

We also talked about managing obstacles. When daycare fell through and she couldn’t meet her goals, she felt burdened by a sense of failure. At times, she wanted to quit, but I reminded her that perfection was not the goal. Balance, self-love and resilience were the qualities she needed to cultivate for sustainable lifestyle changes. I also suggested she incorporate meditation and breathing into her routine, which she shared had been helpful in the past. Over time, Tali started to feel more in control of her well-being.

Different stages in life bring different obstacles. Another recent client, Rachel, who also preferred not to share her last name, is in her late 50s and going through menopause. Now that her children are adults, she spends much of her time socializing with friends and traveling. When we first met, Rachel explained that she felt she was drinking too much alcohol—at least a glass or two every night—and eating too much processed food, energy bars, packaged snacks and candy. In the past year alone, she had gained about 10 pounds, and her fingers had become so swollen her rings no longer fit.

Rachel’s initial goal was the complete elimination of refined carbohydrates and alcohol from her diet. “Salads are super healthy, available and nutritious” she said. “Though it requires planning to have them available daily, I really want to lose the weight, wear my rings again and feel better overall.”

For a few weeks, Rachel only drank half a glass of wine on Shabbat. She also ate more vegetables. Her puffiness went down, but at the same time, she realized she wanted more flexibility, preferring two drinks a week. We changed her goal to reflect this, and she has been able to stick to it and still lose weight.        

Wanting to continue to strike a balance between enjoying herself and making healthy choices, Rachel asked that we come up with ways for her to be more conscientious in eating while traveling and at occasions such as weddings. For traveling, I advised her to pack healthy snacks, like dried mangos and nuts. For events, we talked about selecting nutritious foods like salads and vegetables at a buffet before getting in line for the brisket.

Rachel even decided to sometimes forgo brisket and other fatty meats in favor of fish and chicken after we discussed the health benefits of lean protein, which studies show is crucial for cellular repair and regeneration in times of stress. Lean protein also helps regulate our bodies’ inflammatory response, mood and cognitive function. Finally, instead of taking several desserts for herself, Rachel learned to choose one or to take a few to share with friends.

Both Tali and Rachel learned that a flexitarian approach—an eating style that emphasizes plant-based foods, but also includes reduced amounts of dairy, eggs, meat, poultry and minimal processed foods—works for them. Other clients have chosen to become pescatarians, eating fish, eggs and dairy but no meat or chicken; vegetarians, who partake of eggs and/or cheese but no meat, poultry or fish; or vegans, who consume no animal products.

Eating patterns can be fluid. You can choose to eat vegetarian two days a week and flexitarian on the other days, or pescatarian generally, save for holidays like Rosh Hashanah and Sukkot, when tradition might call for meat or chicken. These choices can and should be personalized.

Even when times get tumultuous, you can take steps toward a plant-based diet, which in addition to reducing stress comes with innumerable benefits to your overall well-being.

A Quick Guide to Nutrients and Healthy Eating

Nutrient: Whole Grain Unprocessed Carbohydrates

Function: Whole grain unprocessed carbohydrates are not the enemy. They are essential for energy, cellular function, physical movement and maintaining a balanced mood under stress.

Healthy Food Sources: Fresh fruits, vegetables, whole grains and legumes, such as strawberries, raspberries, mangos, melons, kiwi, broccoli, arugula, asparagus, brussels sprouts, cauliflower, oats, brown rice, quinoa, millet, teff, faro, barley, lentils and chickpeas.

Nutrient: Fat

Function: Fat comprises approximately 60 percent of brain matter and impacts the functioning of neurons, neuronal synapses and neurotransmitters. For example, fat can influence the delicate balance of dopamine and serotonin, thereby modulating stress, depression and anxiety. It also affects immunity and inflammation through its crucial role in transporting fat soluble vitamins A, D, E and K. Finally, fat is essential to maintaining the structural integrity of cells as it is a key component of cell membranes. In these ways, fat impacts our cognitive health and ability to manage stress.

The majority of the fat we consume should be in the unsaturated form. While we need saturated fat in very small amounts, the United States Department of Agriculture (USDA) recommends keeping it to less than 10 percent of total fat intake per day to avoid added stress on the body. Trans fat, which is highly inflammatory and found in processed foods, should be avoided altogether.

Healthy Food Sources for Unsaturated Fat:

• Monounsaturated Fat: Olive oil, avocados, sesame seeds, pumpkin seeds and nuts like almonds and cashews.
• Polyunsaturated Fat: Vegetable oils such as canola, grapeseed, safflower, peanut and sunflower oil contain omega-6 polyunsaturated fatty acids; salmon, herring, anchovies, sardines, mackerel, walnuts, flax seeds, chia seeds and soybeans contain omega-3 polyunsaturated fatty acids.

Healthy Food Sources for Saturated Fat: found in animal products like meat, poultry and dairy, and oils such as palm oil, coconut oil, butter, cream, fried food, fast food and desserts.

Nutrient: Lean Protein

Function: Lean protein is crucial for cellular function. Amino acids in protein are the building blocks of all cells, tissues, organs, enzymes, neurotransmitters and hormones. Moreover, lean protein aids in cellular repair and regeneration.

Healthy Food Sources: Leans cuts of meat and poultry (in moderation, and organic is recommended); fish such as salmon, cod, halibut and trout; eggs; yogurt; low-fat dairy; kefir; legumes; nuts; seeds; tofu; tempeh; and edamame.

Nutrient: Vitamins and Minerals

Function: Like macronutrients, vitamins and minerals play a vital role in supporting our bodies’ functions and biochemical reactions. Vitamins bolster the immune system, support normal growth and development, and are essential for cellular and organ functioning and repair. Minerals are essential for various bodily functions, from nerve transmission to muscle contraction.

Healthy Food Sources: Fruits, vegetables, whole grains and nuts, such as blueberries, cranberries, apricots, tomatoes, eggplant, beets, wild rice, millet, macadamia nuts, hazelnuts and kidney beans.

Nutrient: Antioxidants and Phytochemicals

Function: These compounds, whose functions overlap significantly, neutralize cell-damaging free radicals (by-products of the body’s natural chemical reactions) and help eliminate pathogens from our systems.

Healthy Food Sources: Fruits and vegetables like berries, papaya, melon, orange, grapefruit, kale, spinach, arugula, bell peppers, squash, carrots, onions and mushrooms; and black coffee, tea and dark chocolate.

Nutrient: Fiber

Function: Fiber normalizes digestion and bowel movements, regulates the body’s use of sugar and maintains a healthy microbiome. When fiber is fermented in the gut, it also produces short chain fatty acids like butyrate and the brain chemical BDNF, which support neurotransmitters, neurons and neuronal synapses

Healthy Food Sources: Apples, oranges, pomegranate seeds, collard greens, bulgur, whole wheat, brown rice, oats, peanuts, pecans, black beans, cannellini beans and seeds.

---

Julie Wilcox, a nutritionist, holistic wellness coach and executive wellness director of the Jewish Orthodox Women’s Medical Association, is the author of The Win-Win Diet: How to Be Plant-Based and Still Eat What You Love. To contact Julie, email julie@juliewilcoxwellness.com; Instagram: @juliewilcoxwellness; Linkedin: Julie Wilcox