Joy Bauer MS, RD, CDN TODAY nutritionist and diet editor • Profile • E-mail

Many people eat in response to feelings rather than hunger. Stress, anxiety, sadness, boredom, anger, loneliness, relationship problems and poor self-esteem can all trigger emotional eating.  When emotions determine your eating habits rather than your stomach, it can quickly lead to overeating, weight gain and guilt. Learn to overcome unnecessary eating with the following four step plan.

Step One:  Keep a food/mood journal
Write down your food choices and portions, where you eat, why you eat, how you feel, and anything else that allows you to see your healthy (and unhealthy) patterns. That way, you can identify tough timeframes, spot areas for improvement and make adjustments as you go along. Use the journal to track your progress as you weigh yourself once or twice a week.

Step Two: Get a diet buddy
Some people do better if they have a friend, spouse, online community, therapist, someone they can talk to about successes or setbacks. Ideally, this person is nonjudgmental and unconditionally supportive. If you thrive with a little help from your friends, go ahead and ask for their help and guidance.

Step Three: Start a new hobby
Spend less time obsessing over food by redirecting your focus and energy. Pick up quilting, sewing, play tennis, learn a new language, volunteer for a charity – anything goes.

Step Four: Have an emergency plan
Prepare a list of activities that are personally appealing and handy. Perhaps go for a walk, call a friend, listen to nostalgic music, take a hot shower/bath, clean your house, polish your nails, surf the internet, schedule outstanding appointments, watch something on tivo, clean your purse, organize your closet, look through a photo album, etc.

And when you eat for comfort, splurge on “diet-friendly” alternatives. The following low-cal suggestions can satisfy a craving for sweet, salty, or hearty, hot food.     

Sweat treats

• Frozen bananas and grapes
• Fruit salad topped with reduced fat whipped topping
• Plain, non-fat yogurt mixed with 2 teaspoons honey
• Fun size chocolate bars
• Low fat ice cream pops
• Cocoa Via chocolates
• Low-fat hot cocoa
• 100 calorie packs
• Lollipops

Salty alternatives

• Edamame in the pod
• Pistachios in the shell
• Air popped popcorn     
• Small bag of soy crisps

Hearty, hot food (three common pitfalls; pizza, burgers and fries)

Pizza

• One personal pan pizza from Pizza Hut OR One New York slice of pizza
  Nutrition: 690 calories, 26 grams fat

Joy’s healthy swaps:

• Lean Cuisine Brick Oven Style Pizza (one pizza)
  Feel free to indulge in pizza without any guilt thanks to reduced-fat cheese and less artery clogging fat! Nutrition: 320 calories, 9 grams fat
• Pita pizza with vegetables
  Split 100 percent whole wheat pita and lightly toast.  Top each half with 1 Tbsp. tomato sauce, preferred chopped vegetables and 2 Tbsp. part-skim mozzarella cheese and place in oven or broiler until cheese melts. My pita pizza is simple to make, offers nutrient-rich whole grains (versus refined crust you get with traditional pizza) and saves mega calories and fat. Plus, pile on veggies for extra vitamins, minerals antioxidants, and fiber. Nutrition:  256 calories, 6 grams fat

French fries

• Large Burger King French Fries
  Nutrition: 600 calories, 33 grams fat

Joy’s healthy swap:

• Baked Sweet Potato Fries (one medium sweet potato, about 15 large fries). Slice sweet potato into thin strips (and then in half), lay on baking sheet and lightly coat with cooking spray and sprinkle with kosher salt (option seasonings/spices). Bake for 20-25 minutes in oven at 375. Substitute sweet potatoes for white – and you get a hearty dose of soluble fiber and beta carotene! Nutrition: 220 calories, 0 grams fat

Burger

• Cheeseburger with the works
  Nutrition: 1100 calories, 80 grams fat

Joy’s healthy swap:

• Turkey Burger with lettuce, tomato, onion, ketchup on HALF the bBun
  For a more diet-friendly burger, opt for lean ground turkey, pile on veggies, and lose half the bun. Nutrition: 334 calories, 13 grams fat

For more information on healthy eating, visit Joy’s website at www.joybauernutrition.com

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