I see a lot of clients who struggle with emotional eating. When they feel stressed or overwhelmed, they turn to their favorite foods and often feel guilty for not sticking to their diet.
It can take a long time to understand that eating because you feel emotional does not justify self-flagellation. In fact, it may even be encoded in our DNAInstead of being overly restrictive, you can learn to understand your cravings, make healthier choices, and respect your hunger.
Why do we eat emotionally?
Emotional eating is tricky. It may have its origins in childhood, when a certain food was used as a reward (think chocolate for cleaning your room). But eating is also associated with love and nurturing from birth, due to the mother-child bond that forms during early feeding. So the desire to eat during periods of heightened emotion is not as abnormal as one might think.
Another important factor to keep in mind is that dieting can increase cravings and binge eating. Ironically, the more you try to restrict your diet, the more you will crave the foods you are cutting out. That is why I recommend balance to my clients rather than strict rules.
Eating a piece of chocolate after dinner every day will satisfy your craving and keep you from thinking about it all day. If you don’t feel deprived, you’ll find that you can stop eating after eating just one piece.
Dr. Matthew GoldenbergAn addiction psychiatrist from Santa Monica, California, says, “The cause and trigger for emotional eating can be positive or negative.” In her experience, people emotionally eat for a variety of reasons.
“Some of my patients eat to reward themselves,” she says. “They have learned that success and celebration are centered around food. Other patients cope with negative emotions, such as anxiety, fear, stress and trauma, by escaping through food.”
People eat emotionally because they have developed a connection between an environmental trigger or emotional state and food, Goldenberg explains. “Some people [habits are] “There are things that are genetic, some can be learned and modeled from what we saw growing up, and some may have become part of our routine as we developed.”
Healthier (but equally comforting) alternatives to eating whatever you feel like
First, let’s be clear that food is a great source of pleasure and should be enjoyed. It’s a part of life and it’s normal to eat occasionally for comfort, celebration, or other reasons unrelated to hunger. This is something that needs to be destigmatized. I often encourage my clients to eat whatever food they crave, especially during social events.
However, if it’s a normal day and you’re craving something comforting like chips or candy, try opting for something that will nourish your body. There are plenty of nutritious versions of your favorite foods that actually taste just as good.
Finding healthier alternatives to foods that are lower in sugar and higher in nutrients can not only help your body physically, but can also help alleviate at least one cause of anxiety during times of stress.
Here are some common foods we all love to enjoy, paired with healthier alternatives. Treat yourself and your body and mind to these healthier substitutes that will give you a treat!
| Category | Indulgence | Healthier exchanges |
| Sweets | ||
| Cake | Bake a healthier version using fruits at home | |
| Brownies | Add avocado to your favorite cookie recipe to intensify the chocolate flavor while adding richness, moisture, and heart-healthy fats. | |
| Cookies | Oil-free cookies made with oats with a higher fiber content and almond flour with a lower carbohydrate content | |
| Frozen | Coconut milk, cashew-based ice cream, or soft serve (fruit-based, vegan, and dairy-free) | |
| Chocolate | A square of high-quality dark chocolate (70 percent cocoa or more) is Higher in heart-healthy flavonoids that milk chocolate | |
| Soda | Ceviaflavored sparkling water or kombucha | |
| Carbohydrates
|
||
| Sliced white bread | Low-Carb Cauliflower Bread – One slice is a full serving of veggies! | |
| Pizza | Low-Carb Zucchini, Mushroom, or Cauliflower Crust Topped with Veggies | |
| Pasta | Whole wheat pasta, high-fiber black beans, lentils or chickpeas, or vegetable pasta made with spaghetti squash, zucchini, sweet potato, beets or other vegetables. | |
| Rice | Low carb cauliflower rice | |
| Salty/Fatty
|
||
| French fries | Nutrient-rich kale chips, spicy sweet potato fries, or zucchini fries | |
| Cheese | Low-fat nutritional yeast or dairy-free cheese | |
| Microwave popcorn | Low-fat, air-popped popcorn | |
| Cheese sandwiches | Less fat, more fiber and more protein. Chickpea sandwiches | |
| Instant noodles | Low-Carb Zucchini Noodles in High-Protein Bone Broth | |
| Tasty
|
||
| Fruit flavored snacks | Fresh fruit | |
| Sorbet | Frozen fruit, eaten alone or mixed into a sorbet. | |
| Juice | Mix one part orange, apple, or cranberry juice with two parts carbonated water to get one-third the sugar of whole fruit juice. | |
| Mall shake | Homemade protein-rich Greek yogurt smoothie | |
| Creamy
|
||
| Cream-based soups (e.g. cream of broccoli) | Splendid Spoon and Daily harvest | |
| Whipped cream | Dairy-Free Coconut Smoothie | |
| Standard peanut butter (made with added palm oil and sugar, e.g. Skippy, Jif) | Natural peanut butter (no oil or sugar added). Prepare it in five minutes! |
How to manage emotional eating
Dr. Goldenberg says, “The first step is to acknowledge that you need help. The next step is to accept that help and accept that you can’t do this alone. Fear, stigma, and shame often prevent people from seeking the help they need.”
It’s important to know that you’re not alone in this situation and that emotional eating can be normal to a certain extent. However, if you find yourself eating for reasons unrelated to hunger more often than not or turning to food as your primary coping strategy for difficult emotions, it’s time to address the issue.
Andrea N. Giancoli, MPH, RD, says, “A healthy, balanced diet is important for our overall and mental health. This in itself can help us better manage stress. Sleep is also very important as part of a multifaceted approach that includes a balanced diet and exercise.”
Controlling emotional eating can be a long road, but the rewards, health benefits, and improved life balance are worth it.
