Nutrition Tips: September 2012

This month we will veer into the concept of planning your food intake and knowing what foods are difficult to manage, commonly known as “trigger” foods.

It’s important to have rules that are simple yet specific – if it isn’t part of your structure you don’t eat it. Only a few foods will be totally out of bounds for most individuals. Develop an intuitive sense of how much you need to be satisfied.

Choosing what to eat is as important as picking how much. Protein is the most important nutrient for satiety and high fiber foods are imperative.  What is satisfying for one individual will not be the same for the next person so it’s important to know what works for your body.


  • Understand what triggers overeating and planning accordingly. This gives you a much better chance of taking control over the process.
  • The neural pathways in your brain are not easily wiped out. They can, however, be managed!
  • Always be mindful! Stay alert to emotional stressors. If you start reaching for a food that you did not plan, ask yourself “Will eating help me truly deal with this feeling?” You may find that most of the time it won’t.  Learn to wait 10 minutes before eating something when emotions run high.
  • Exercise is one of the best substitutes for the kind of reward we get from highly palatable foods. It helps you achieve a long term sense of well-being.
  • Make a list of “trigger” foods. Know what situations provoke you.
  • Refuse everything you cannot control. Stay away from restaurants with high sugar/fat/salt meals.
  • Awareness trumps habit until such a time as the habits are healthy ones.
  • Remember, if you buy it you have already made a commitment to eat it.

See previous editions of Nutrition Tips.

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