Handling eating triggers: A key to mindful nourishment

In the journey toward better nutrition and overall wellness, understanding what drives our eating habits is just as important as knowing what’s on our plate.

For many women, eating isn’t always about hunger  –  it’s often influenced by subtle cues in our environment, emotions, or social settings.

These cues, known as eating triggers, can lead to unplanned or unnecessary eating, which may leave us feeling guilty, uncomfortably full, or frustrated.

Let’s explore how to identify and manage these triggers so you can make more empowered choices about when and why you eat.

 What Are Eating Triggers?

Eating triggers are signals  –  external or internal  –  that prompt us to eat even when our bodies don’t physically need food. These triggers can be:

• Situational: Like sitting on the couch after dinner and seeing a junk food ad.
• Social: A friend dropping by with cake.
• Emotional: Feeling bored, stressed, or lonely.
• Environmental: The smell of food, certain places like the kitchen or a restaurant.
• Habitual: Specific times of day, such as mid – afternoon or late at night.

Here’s a simple example:

Trigger	Behaviour	Result
Sitting on the couch after dinner	Go to the cupboard for a treat	Feel guilty and disappointed
Sister visits with cake	Eat two pieces	Feel overfull and resentful
Feeling bored	Stream TV for hours	Missed walk, feel lazy

 

Identifying Your Triggers

The first step in managing eating triggers is awareness. Use a checklist to reflect on what influences your eating.

Ask yourself:

• Do I eat more around certain people?
• Are there foods I can’t resist?
• Do I eat when I’m bored, stressed, or tired?
• Are there places or times that prompt me to snack?

Once you identify your triggers, develop a strategy to manage each one. For example:

• Trigger: Afternoon slump
  Strategy: Go for a walk or have a ‘nature’s treat’  (yoghurt, milk, piece of fruit, handful of nuts) instead of reaching for a more processed (ultra – processed) snack.
• Trigger: Watching TV
  Strategy: Keep your hands busy with knitting or journaling.

Track whether your strategy works and adjust if needed. The goal isn’t perfection – it’s progress.

Tips for Handling Triggers

1. Physical Environment (Places)

Your surroundings can strongly influence your eating habits. Here’s how to take control:

• Keep food only in the kitchen – not in your bedroom, living room, or workspace.
• Store tempting foods out of sight – use opaque containers or hide them behind healthier options. Or say NO once at the shops rather than 99 times at the cupboard… for that 100^th time might be a yes… (Don’t set yourself up to fail).
• Stock up on nourishing snacks – like plain popcorn, rice crackers, nuts, yoghurt, or veggie sticks.
• Avoid shopping when hungry – you’re more likely to buy impulsively (see above!).
• Designate eating areas – like the dining table, not the couch or bed.
• Be mindful while eating – avoid distractions like TV or scrolling on your phone.
• Stay active – take walking shoes on holidays, stretch while watching TV, or take short movement breaks from your desk at work.

 

2. Social Environment (People)

Sometimes, well – meaning friends or family can unintentionally derail your goals. Here’s how to navigate social triggers:

• Communicate your goals – let loved ones know how they can support you.
• Be consistent – saying “no” sometimes and “yes” other times sends mixed signals.
• Respond with confidence – e.g., “Thanks, but I’m trying to make healthier choices.”
• Bring your own healthy dish – to parties or gatherings.
• Choose alternatives – e.g., “No cake for me, but I’d love some fruit.” Or practice eating cake mindfully, and stop when you’ve had enough.

 

3. Internal Environment (Thoughts & Feelings)

Emotions are powerful triggers. Learning to respond rather than react is key.

• Challenge negative self – talk – replace “I should never eat that” with “I’m learning how to make better choices.”
• Celebrate small wins – focus on progress, not perfection.
• Plan for setbacks – if you slip up, reflect and reset: “This is ok. I went off track and didn’t do what I’d planned, but I’ll try a new strategy next time.”
• Create a list of non – food activities – like walking, journaling, calling a friend, or taking a bath.
• Use movement or relaxation – to shift your mood and energy.

 

Using the Hunger Scale

A practical tool to help you tune into your body is the Hunger Scale. It ranges from 1 (starving) to 10 (painfully (Christmas!) full). Ideally, aim to eat when you’re at a 3 (beginning of hunger) and stop at a 6 (satisfied).

Rating	Sensation
1	Starving, physical pain
3	Beginning of hunger
5	Neutral
6	Satisfied
8	Stomach protrudes, mood changes
10	Painfully full

Avoid letting yourself get to a 2, as extreme hunger often leads to overeating. Check in with yourself before, during, and after eating to build awareness.

Final Thoughts

Managing eating triggers isn’t about restriction – it’s about empowerment.

By understanding what drives your eating, you can make choices that align with your health goals and emotional well – being. Remember, every small step counts. Be kind to yourself, stay curious, and keep experimenting with strategies that work for you.

Why not write down a few positive affirmations and place them around your home? Here are a few to get you started:

• “I nourish my body with intention.”
• “Progress, not perfection.”
• “I am learning to listen to my body.”

You’ve got this!

Need a little extra help?

By being more mindful of this decrease in pleasure we can continue to eat all types of foods (everyday and sometimes foods), however learn to eat less by stopping earlier – when our enjoyment has diminished.

Lifestyle Maternity Dietitians specialise in dietary counselling methods that focus on the behaviour of eating. We use a coaching approach to weight management and healthy eating that draws on evidence based strategies to promote a ‘life-skills’ focus to facilitate lifestyle change to assist our clients achieve a more comfortable and healthy weight.

For further information or advice on being a healthier you, make an appointment here.

If you’d prefer to work at your own pace through some self-directed healthy habits modules check out our Fertility and Pregnancy packages here.

 

 

 

IMAGE DESCRIPTION: Lavishly decorated pink and brown biscuits on a plate

IMAGE CREDIT: Photo by Hakuna Matata on Unsplash