Recognizing Triggers

Each of us faces many environmental or emotional triggers every day, but most occur unnoticed.  One of the best ways to become aware of your personal food triggers is to keep a food diary.  Pick a day or several days and record what and when you eat as well as what else you are doing and feeling when you eat.  Design your food diary to examine what you consider to be triggers.  Here are some sample questions:

• Were you eating in response to an emotion?  If so, which emotion (e.g., stress, bordeom, sadness, etc.)?
• Were you eating for a physical reason other then hunger (e.g. felt tire, or were having trouble concentrating)?
• Who were you with?
• Where were you?
• What else were you doing while you ate?

By Keeping a food diary, you may notice environmental triggers that encourage you to eat when you are not hungry, such as:

• Sitting next to the refreshments at a staff meeting.
• Seeing or smelling your favorite food.
• Excess food on your plate.
• Watching Television.
• A stressful day at work or school.

Once you have identified your key triggers, you can plan how to respond before you are faced with the situation.

Example Food and Drink Diary

Environmental Triggers

Environmental Triggers include restaurant ads, food at meetings, and how you arrange food in your kitchen.  Sometimes just becoming aware that you are being tempted by your surroundings can help you limit eating.  When awareness alone doesn't work, the following suggestions may help reduce temptation and exposure to triggers.

• Keep low-calories snacks in your house or office instead of high-calorie selections; when tempting treats are not around, they are not so easy to eat.
• Restrict eating at home to the kitchen or dining room table only!
• Keep serving dishes away from the table, so you have to make the extra effort to get a second helping.
• Sit farther away from the refreshments at staff meetings or other gatherings.
• Ask the waiter to not bring the bread or chip basket to the table.
• Have the waiter bring a take-out container with your order, so that you can split your meal in half before you begin to eat.
• If you often snack when watching TV, occupy your hands with a craft project instead.
• Resist nibbling during food preparation.  Instead, chew sugar-free gum or sip a calorie-free beverage.

Emotional Triggers

Both positive and negative emotions serve as triggers to eat.  For many cultures, eating is a big part of celebrations.  While it is not necessary to forgo special occassions, one can practice moderation.  Part of feeling in control of your food choices is reducing the association between emotion and food.  For example, when feeling good about something, reward yourself with a non-edible treat instead of food.

When feeling sad, angry, or frustrated, you may also feel a desire to eat.  People tend to eat for comfort or to distract themselves.  Here are some alternative ways to cope with negative emotions:

• Go for a walk to get a change of scenery.
• Call a friend or write down what is bothering you.
• Sit down and relax; take five minutes to breathe deeply.
• Listen to music or read a book or magazine.
• Sip a cup of hot green tea or take a hot bath.

For more techniques to effectively deal with emotional overeating, contact your doctor, counselor, or other health professional.

Eating For Health

Understanding why you eat may help you to make better food choices.  If your goal is to provide the healthiest fuel for your body, it is important to pay attention to your food selection.

The Dietary Guidelines for Americans provide advice about how to eat a well-balanced diet to promote health and reduce the risk of certain chronic diseases.  The Guidelines describe a healthy eating plan that:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
• Includes lean meats, poultry, fish, beans, eggs, and nuts;
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars;
• Stays within your daily calorie needs.

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