Binge Eating
- What it is: Binge eating involves losing control and consuming large amounts of unhealthy food.
- Impact: It can be detrimental to health, especially for those with conditions like diabetes.
- Tip: Avoid keeping binge foods at home. Common binge foods are cookies, candy, ice cream or chips.
Emotional Eating
- What it is: Eating in response to emotions like sadness, stress, or loneliness.
- Tip: Engage in alternative activities to cope with emotions, such as taking a walk or practicing yoga.
Nighttime Eating
- What it is: Eating large amounts of unhealthy foods or high-calorie items during the night.
- Tip: Consume most calories during daylight hours and opt for light, healthy snacks in the evening.
Healthy Substitutes
Replace unhealthy choices with these nutritious alternatives
- Cookies: Enjoy 1 piece of whole-wheat toast with peanut butter.
- Candy: Savor 1 piece of fresh fruit for a naturally sweet treat.
- Chips: Indulge in 2 cups of air-popped popcorn for a satisfying crunch.
- Cheese and crackers: Opt for ½ cup of fat-free or 1% cottage cheese with apple slices.
- Pizza: Dig into ½ to 1 cup of raw or cooked vegetables for a guilt-free option.
- Ice cream: Delight in ½ to 1 cup of low-fat yogurt (flavored or plain) as a creamy alternative.
Making these swaps not only supports your health but also allows you to enjoy a variety of flavors and textures without compromising on taste
Tips to Control Binge, Emotional, and Nighttime Eating
- Eat three balanced meals a day to prevent excessive hunger.
- Remove binge-trigger foods from your environment.
- Engage in other activities to distract from emotional eating.
- Reach out to friends or engage in hobbies to manage feelings.
- Participate in physical activities or tasks to channel emotions positively.
- Seek professional help if these behaviors become regular.
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