Tax time is here and the days are getting longer, along with our to-do lists. For many of us, food and beverages become the quick but not-so-healthy fix: the bottomless mug, the handful of whatever-is-within-reach instead of sensible food choices.

Some of the habits we've developed to relieve stress actually contribute to the problem. So let's think about some ways to use our life choices to reduce stress:

• Set a pattern for when you will eat and stick to it! Meal skipping can lead to low blood sugar, something that can cloud your ability to think and do anything constructive. It's even more dangerous if you have diabetes.
• Sit down to eat. Meal time should be a way to relax, not a practice in multi-tasking! Being in your car at a drive-thru or eating at your desk while you work doesn't count.
• Eat something significant to start the day. Your body functions more efficiently when you have readily available nutrients within a few hours of waking up. And for the diet conscious, studies support that breakfast helps in weight control. Choose something with some protein, healthy fat and complex carbohydrates. An egg and whole grain toast, cereal with milk or yogurt with granola and fruit are just a few examples of meals that jump-start your brain and stay with you long into the day.
• Cut down on the caffeine if it makes you jumpy. For many, caffeine in the morning is a necessity but there is the potential of too much, too often. And when the caffeinated beverage becomes the meal, you are adding additional stress to a body looking for nutrients. Once you get past that first 6-ounce cup or two, switch to decaffeinated. Better yet, switch to soda water with a squeeze of lemon or lime.
• Exercise! When stress is building, take a walk, turn on the music and dance, or do some simple stretching exercises. Even rolling your shoulders gently, using stretch bands, or lifting your legs while you sit in your desk chair can offer relief. And you are adding to your 30 minutes to an hour of activity that is part of a healthy lifestyle.
• Eat fruits and veggies. These are sources of antioxidants, protective nutrients and fiber. Although you can drink them in juice or smoothie form, the very act of chewing can be a stress reliever as well!
• Check with your physician to be certain you are not lacking in some critical nutrients like B-12, iron, calcium or Vitamin D. A registered dietitian or nutrition coach can help you determine what your needs are.

Have a question for Judy about this article or need some healthy recipe ideas? Send her an e-mail at nutritionist@GiantEagle.com.