Stay on the Wagon

Avoiding Food Triggers

There will always be situations that tempt you to eat poorly. At times like these it is important to identify actions that can positively influence your eating behaviors.

Healthy eating is a lifelong goal that gets easier with time and practice!

Total Control at Home and Work

• Keep healthy food such as Diet-to-Go meals and ready-to-eat produce (apples, oranges, baby carrots, etc.) in view.
• Opt for 100-calorie snack packs and/or put healthy snack food into small snack baggies or 4 oz. containers ahead of time.
• Bring items like veggie trays and hummus or light veggie dip to share with others at work.
• Avoid having starchy, high-fat comfort foods in you home or at your desk.
• Eat at fairly regular times to keep your blood sugar levels stable.
• Chew a piece of sugarless gum or sip on a cup of tea while cooking for others.
• Hungry? Try drinking a full glass of water. We often mistake thirst for hunger.
• One piece of candy leads to another and another, so keep your hand out of the candy jar! Yes, that goes for the cookie jar too.

Dine Out with Confidence

• When feeling emotional (happy or sad), postpone grocery shopping or eating out so feelings don’t negatively influence your choices.
• Review the menu online and decide what you will eat before going out.
• Pass on bread and butter or chips and salsa; it is easy to max out on calories with starters alone.
• If the portion is large, put part of your meal in to-go box before you start eating.
• Order from the lighter side or healthy option menu if one is available.
• Avoid breaded and fried items; opt instead for grilled meats with vegetable sides.
• Do not choose restaurants that are buffet style or “all you can eat.”
• Skip dessert or share it.

Ease Into Social Events

• Eat before you go. If you go to the party/event hungry, you will crave more food, eat too fast, and ultimately make the wrong food choices.
• Offer to bring a healthy dish. This will ensure you have at least one light option available to you.
• Bring thick sliced veggies like marinated eggplant, corn, zucchini and even peaches to the barbeque grill. Fill up on these nutrient rich, low calorie plant foods over higher calorie options.
• Have small amounts of only things you love. Don’t pick at party food. Stick with one plate.
• “I’m good, thanks.” Keep a glass of water or a small plate filled with vegetables on hand at all times so you can ensure the host that you are well taken care of.
• Alcohol stimulates appetite and lowers resolve. Enjoy one glass with your food.
• If you’re hosting a party or event, send leftovers home with guests.

Look Elsewhere for Comfort

Things happen. You may have stress from work, disputes with friends or family or the negative feelings that may cause you to turn to food for comfort.

Instead of unwrapping a candy bar, try engaging in distracting activity.

• Do yard work.
• Call a friend.
• Read a good book.
• Take a walk or exercise.
• Do a puzzle.
• Meditate, pray or journal.
• Plan an enjoyable event.
• Enjoy or take up a hobby.
• Treat yourself to a movie.

If you do find yourself in a tricky social situation or eating to combat stress, limit yourself to a small portion; enough that you can savor the taste or texture of the food but not enough to feel guilty afterward.
 

Author: Kristen Ciuba
Kristen is a Nutritionist at Diet-to-Go, based in Lorton, VA. She tries to “practice what she preaches” by fitting in healthy foods and cooking, challenging exercise, and quality time with family and friends every day!