Manage Your “Trigger Foods”

by Dr. Madelyn Fernstrom

Say the word “trigger food” and you’ll hear dozens of different responses. It’s a food that promotes that uncomfortable sense of “loss of control.” While this sensation can often feel like it’s a true “chemical addiction,” most evidence supports a behavioral response to foods that stimulate overeating.

The good news is that we all can learn to manage food cravings, and maintain control over food (and not the other way around!!). See if some of these work for you!

1. Identify the problem food or food group.

2. Determine whether portion control or substitution with another food will help you satisfy but not trigger over-eating.

3. Cut out specific foods (not whole categories!) that trigger rather than satisfy.

4. Avoid specific settings (restaurant bars or your kitchen at home) that trigger overeating.

5. Substitute another behavior for the act of eating - learn to knit or chew sugarless gum.

To help get you started, here are three major categories of struggle, and some suggestions to satisfy:

For a SWEET tooth: Try some sugar free gum and mints, sugar free Jello and popsicles, 60-calorie puddings, low-cal (25-50 calorie) hot chocolate. Don't like the low-calorie sweeteners? Try the single-wrapped peppermint LifeSavers, peppermint Tic-Tacs, Altoids, or mini lollypops.

For a FAT Tooth: Look for 100-calorie bag of chips, pretzels or popcorn, low-fat single serve cheese (Laughing Cow light or Mini-Bon Bel), extra creamy non or low-fat yogurt, turkey pepperoni (about 15 slices), or low-fat hot dogs.

For the STARCH lover: Find some low calorie, whole grain options – about 50-70 calories a serving, including 100% whole wheat thin sliced bread, tortillas, or mini-pitas. Try a handful of a high-fiber cereal of your choice – that’s about ½ cup, and 100 calories.

There are no "right" answers – and personal choice occurs after much trial and error. What works for you might not work for someone else. So, be open-minded but realistic in your quest to conquer food cravings. It can be done…you CAN regain control.

Let me know how you’ve solved your “trigger food” issues!