Part 4: Create a Helpful Environment

Eating cues are things that prompt you to eat. They come from links your brain has made between eating and other events. When done over and over again, the event itself triggers eating. Some examples of events that trigger eating are:

•  Morning coffee breaks: Doughnuts, sweet rolls

•  Watching football on TV: Potato chips, beer

•  Shopping at the mall: Big cookies, soft pretzels, soda, specialty coffee

•  Going to a movie: Buttered popcorn, soda, candy

•  Going out to celebrate: Large meals, desserts, alcoholic beverages

•  Attending sporting events: Beer, hot dogs, nachos with cheese, peanuts

Focus on triggers that you face most often and that lead you to eat foods high in added sugar, saturated fat, and/or sodium.

It is possible to break these links. The more you practice a new behavior, the stronger it becomes. You may want to replace eating with a non-eating behavior. Or, you may want to practice choosing a healthier food or drink at that time.

Ways to Alter Eating Cues

•  Eat a snack before going somewhere (including out to eat).

•  If allowed, bring your own healthy snack.

•  Bring or buy a “fun-sized” or small portion of the treat you are craving (if available).

•  Eat meals and snacks in one specified place at home, such as the kitchen or dining room table.

•  Never eat while standing—always be seated.

•  Do no other activity, such as watching TV, while eating.

•  Try to eat meals at the same time each day.

•  Take along bottled water and high fiber snacks to places that trigger high-calorie drinking and eating.

•  Take a walk break instead of a morning coffee break.

•  Avoid walking by places that tempt you to eat while you shop.

•  Go to places, be with people and/or do things not associated with eating.

•  Take longer to eat a meal.

•  Use utensils to eat.

•  Put your fork or spoon down between bites.

•  Chew & swallow each bite before taking another one.

•  Take sips of water between bites.

•  Split a meal or snack with someone else.