By WVU Extension Service’s Brooke Baker, MS, RD, LD

Healthful ways to manage emotional eating

We eat for many reasons, and sometimes they have nothing to do with hunger. Although nutrients are required to sustain us, it’s commonplace to rely on food when we’re feeling upset, angry, stressed, or lonely. Many cultures both celebrate and mourn with food, and ours is no exception. Whether you prefer sweet or savory indulgences, it is very possible to enjoy your favorite foods while still maintaining a balanced diet.

Why do we turn to foods for comfort?

Emotional eating is a result of both physiological and psychological drives. Certain foods can seem to temporarily improve your mood. By attaching feelings to a food, for example, sweet foods with success or celebration, it becomes easy to rely on sweets when you need an emotional lift. Comfort food preferences also vary by age and gender, as women tend to prefer snack foods for comfort while men tend to prefer meals.

What are strategies to curb emotional eating?

Avoid using food as a reward or punishment. This might include giving a child chocolate or candy for good behavior or threatening to serve broccoli if their room is messy. Such associations can set up long-term, seemingly irreversible relationships with food.

Provide non-food rewards to celebrate success. If you’ve hit your goal weight or been recognized for an achievement at work, reward your accomplishment with a mini-vacation, a new plant, or a pair of shoes; any of these will be much more memorable than cake and ice cream.

When a craving arises, take a thirty minute break, away from all temptations. Go for a walk, stretch, or do yoga in the meantime. If you consider yourself an impulsive eater, chances are you will be less interested in satisfying your craving was when the time is up.

What are some better options for stressful or celebratory situations?

Food is a way many culture show love and appreciation, and it is both unrealistic and unhealthy to disassociate yourself from food completely. However, it is essential to keep special occasion foods limited to occasions that are actually special.

If you turn to food when you are stressed, reconsider whether you should purchase foods for which you have a weakness. Having accessible a wide variety of healthy options, along with foods that are considered treats, is a good idea to ensure a variety of nutrients is consumed.

Recipes and tips

Some foods taste richer than they are. Recipes like hummus, bruschetta, and pumpkin bread make great starters. These recipes, found on the Family Nutrition Programs’ Web site, include foods that are delicious-tasting and high in nutrients.

To increase nutrition while decreasing calories, sneak whole grains, vegetables, nuts, and seeds into your usual meals. Do this by adding oat bran to your pancakes, peppers and onions to your meatloaf, and spinach to your lasagna. Also try incorporating beans to a salad, ground flaxseeds to smoothies, and walnuts to oatmeal.

Desserts are very tempting for many people, and sometimes fruit alone just won’t do. A combination of fruit and low fat or fat free cheese provides a very satisfying combination of carbohydrates, protein, and fats. The same concept applies to recipes like yogurt and berry parfaits, muesli, and trail mix.

Small changes go a long way toward dietary improvement. In addition to the specific ideas listed above, following are some strategies for behavior change. Tactics such as this will help control your weight and make it more difficult to act on cravings:

• Avoid eating in front of the television or computer and always eat from a plate of bowl.
• Listen to your body’s satiety cues to understand when to stop eating. If you stop when you feel 80% full, it will only take a few minutes before you feel completely satisfied.
• Plan meals and snacks in advance and never leave the house hungry.
• Incorporate portion control every time you eat. Your body will not know the difference in a portion that is 20% smaller than usual.
• Consume foods that are high in water and fiber. Drink water or eat broth-based soup before a meal, and load up on fruits and vegetables. This will add bulk to your diet but few calories.
• Set small, measurable goals for behavior change. For instance, one goal for your grocery shopping might be to purchase an additional vegetable item rather than the ice cream that leads you to splurge.

Comfort food and children

Download the Family Health Handout on Moods and Foods. This handout includes a “Fun with Tortillas” recipe and an activity for children and parents regarding healthy food choices and their moods.

Are you ignoring your body’s fullness signals? Use the Eat-O-Mometer to track your body’s fullness. Download the PDF of the Family Health Handout on Need to Eat Clues.