By eDiets StaffOops, I did it again... If you sing that song whenever you eat a certain food, consider it a "trigger" food. Translation: Don't derail your diet goals by eating foods you have a history of overeating.
Easier said than done? Here are the three steps to managing those not-so-healthy foods:
1. Recognize your triggers. For me, it's always been ice cream. I would buy a carton of fudge vanilla swirl, for example, planning to limit myself to just a half cup for dessert. I'd dig into the creamy mixture, have "just a taste" -- and all my plans went into the trash. Along with the empty half-gallon carton of ice cream. Inevitably, I felt sick the next day and mad at myself for giving in. I'd try setting up rules ("I'll only eat ice cream on weekends," or "I'll only eat vanilla ice cream -- that's safe and boring"), but those rules were a game of deception that resulted only in weight gained.
2. Accept which ones are "danger zone" foods. If you are unable to limit yourself to a single serving, it's a "red light" food for you.
3. After you recognize your trigger foods, discover safe healthy foods substitutes. And for help with this critical third step, check out my list below!
Trigger Food #1: Ice Cream
Is ice cream one of your trigger foods? Then keep those half-gallon containers out of your house. Instead, consider one of these healthy foods options:
Trigger Food #2: Baked Potatoes 
I used to consider myself virtuous for ordering a baked potato instead of French fries at a restaurant. Of course, I always opted for the variety stuffed with melted cheese and butter and topped with sour cream. And I couldn't understand why I didn't lose weight. Answer: Those enormous potatoes served in restaurants actually are the equivalent of two to four servings. Add in those high-calorie, high-fat extras like cheese, butter and sour cream, and you're looking at a so-called side course that can have more calories and fat than you've budgeted for your entire dinner!
Healthy foods substitutes:
-- Steamed vegetables. Skip the butter and cheese topping and sprinkle on some herbs. -- A baked potato or yam that you share with a friend -- and substitute plain yogurt for that fattening topping.Trigger Food #3: Pizza
"I'm just going to have one piece," you promise yourself. Then the delivery person arrives at your front door. You open up the box and that fragrance wafts through the room. One piece leads to another... and then of course there's the garlic bread on the side. Before you know it, your diet is out the door along with the empty pizza box container.
Healthy foods substitute:
-- A whole-grain English muffin half. Top with fat-free or low-fat mozzarella cheese and tomato sauce mixed with herbs, and put under the broiler until the cheese melts. You've got the flavor of pizza without the calories and fat!Trigger Food #4: Pie
Yes, I know, apple pie is as traditional as baseball. And it counts as a fruit serving, right? Hah! When you mix sugar and butter with those apples, then make that crust with lard and more sugar, and top the whole conglomeration off with whipped cream or extra-rich vanilla ice cream, you're creating a recipe for diet trouble.
Healthy foods substitutes:
-- One-half cup of unsweetened applesauce mixed with a half-cup of sugar-free vanilla yogurt and 1/2 teaspoon of cinnamon. -- A plain baked apple sprinkled with cinnamon and a packet of sugar-free sweetener, such as Splenda or Equal.Trigger Food #5: Cheese
One ounce of cheese is only about the size of a domino -- and can pack as much as 130 calories. Consider just how much cheese you can tuck away for a snack. Add on the calories in the accompanying crackers. And you've just consumed more calories in your supposedly innocent snack than you might have allotted for a half-day of food on your diet!
Healthy foods substitute:
-- Individually pre-packaged "light" or fat-free cheese, such as individually wrapped low-fat string cheese.Do you have any healthy foods you eat when you're craving something bad? Help us out and share your ideas!
Labels: diet, food, healthy snacks, tips
Comment: Saturday, August 30, 2008 8:49:00 AM - 
said...
the babybel light cheese is a yummy delight and treat at only 35 calories per piece.
Comment: Saturday, August 30, 2008 6:02:00 PM - said...
Catch this!
when craving 4 ice cream: ice cubes (a lot!!!!) liquid sweetener an two spoons non fat plain ogurt. Blend and...eat. deLIGHTful ;-)
when craving for hot choc: two teaspoons ovaltine in a big mug or glass. add boilng water and milk.
Milk: not low fat but full creamy milk. When u open it it smells SOOOO good :-) and you use less 'cause it's thicker. And U KNOW it's caloric....
No whipped cream on the top, i'm sorry...but that's the deal!
Comment: Tuesday, September 02, 2008 2:42:00 PM - said...
chocolate flavored fat free whipped cream in the can tastes just like chocolate mousse
Comment: Tuesday, September 02, 2008 3:38:00 PM - said...
Craving = Pizza
Ok, this tends to happen a lot for me, but I have come up with a healthy alternative, which also costs less and tastes great! Here is what I do when I get the pizza craving. Make one yourself! Here is all you need.
Whole wheat pita bread
marinara sauce (only 2 tbls.)
low-fat 2% milk mozzerela cheese
any veggies you want, I use mushrooms, bellpeppers, or tomato.
If you crave meat you can use canadian bacon, it is only 50 calories per 2 ounces.
Brush a little extra virgin olive oil on the flat side of the pita bread and palce on a baking sheet, then spread on your marinara, veggies and cheese and bake at 350 for about 10 to 15 minutes. If you like your crust crispy, heat the pita bread by itself for about 3-5 min. and then add all your goodies.
One pita pizza, toppings canadian bacon, mushrooms, fresh basil, tomato, and cheese = 330 calories - all the grease a take out pizza will cost you. Hope this helps!
Pat
Comment: Tuesday, September 02, 2008 4:34:00 PM - said...
Bad Food subsitutes - bah humbug!!
I've tried these tricks - they all failed. For me, if a trigger food is identified it can't be in my house or I will eat it. Substituting low calorie, non sugar items simply doesn't work for me. I'd much rather eat the rich gooey ice cream away from the house - where my portions are limited, enjoy each and every moment then move on. Depravation was the reason I'm the way I am. For me eat the yummy things I crave, but limit, limit their quantity and most important, continue to love myself as I enjoy my occasional splurge.
Comment: Wednesday, September 03, 2008 5:13:00 AM - 
missdiorarmani said...
well i love milk chocolate, the problem is that i never know to stop when starting to eat it. so ive made a plan and when i crave it i eat for example, an orange, an apple and a yogurt. i eat 4 times a day and the craving for chocolate comes at 4pm so istead of chocolate i have those healthy foods.(yogurt of course non fat, and only contains 56kcal)
Comment: Thursday, September 04, 2008 12:56:00 AM - said...
GREAT alternative for chips and salsa: Kavli Garlic Crisp Breads (find in the world foods section of your major grocery store) with Garlic Chipotle salsa...MMMMM!! It's perfect and you get 3 thin crisp breads for only 50 calories!
Comment: Wednesday, September 10, 2008 1:22:00 AM - said...
I read the idea on replacing pizza to my son. He said "Yeah that is going to work"
The following is a better substitute -- more satisfying.
The cooked tomatoes give the memory of pizza and the oil and cabbage fill you up.
Add one ingredient at a time until it is hot and then add next. like stir frying.
table spoon of olive oil in a large pot, clove garlic minced, whole onion sliced up, half a green pepper sliced up, a bunch of mushrooms sliced, a quarter of a cabbage, two tomatoes diced, 1/4 tsp oregano and basil. a quarter cup of shaved parmesian.
Comment: Wednesday, September 10, 2008 3:11:00 AM - said...
I use cucumber slices and baby carrots instead of potato chips and make dips out of silken tofu instead of sour cream.
If I do indulge on a "trigger food" I try to either walk 4 miles or do 4 miles on the treadmill.
Comment: Wednesday, September 10, 2008 4:12:00 AM - said...
Hormel has this excellent Turkey Pepperoni that is 70% less fat than regular pepperoni. 70 calories for 15 pieces of pepperoni oh and I think it 35 calories from fat but who eats 15 pieces...That's so awesome to me.
Comment: Wednesday, September 10, 2008 4:27:00 AM - said...
these are good ideas. splenda causes renal failure. not a good substitute. a nurse told me this. anything manmade is dangerous. doctored natural things. the best kind of sweetner is zylitol and/or stevia. low fat and low or sugar free are dangerous. there is medical proof
Comment: Wednesday, September 10, 2008 5:04:00 AM - said...
If you really want to have pie, they now have individual 100 calorie servings, I believe Mrs. Smith's brand...apple and caramel apple. You can find them in the frozen food section.
Comment: Wednesday, September 10, 2008 7:33:00 AM - said...
To the person who said bah humbug! HURRAY!!!! I agree totally. Get the real deal every once in a while instead and you'll be fine. I totally agree with the idea that deprivation is what put me where I am!! Its all a head game.
Comment: Wednesday, September 10, 2008 9:42:00 AM - said...
Ice cream? I make a thick fruit or chocolate smoothie----1 cup of water (really!), 2 scoops of the Body Wise vanilla or chocolate shake mix, fresh fruit (optional), ice. Is only about 150 calories, 1 gram sugar, 5 carbs, 20 grams of protein, vitamins, minerals, and 22 amino acids. Makes a huge glass and is unbelivably delicious and filling. dpowers@bsu.edu
Comment: Wednesday, September 10, 2008 11:05:00 AM - said...
Low fat is not necessarily good fat, i.e., low or non-fat salad dressings are bad as some fat is needed to properly assimilate nutrients in salad.
Also, pork is not really a healthy choice. There are many reasons. Ever hear of worms on the brain? As a medical transcriptionist, I have seen the report. The culprit is pork.
Artificial sweeteners are very dangerous chemicals. ALL of them, including Splenda and all the others. I use Stevia, a natural sweetner.
Comment: Wednesday, September 10, 2008 11:51:00 AM - said...
to replace chocolate eat dates . dates can be frozen and are chewy and sort of seem to be luke a healthy toffee it can work just get your head around it
Comment: Wednesday, September 10, 2008 12:33:00 PM - said...
As someone who used to crave and eat huge bars of chocolate and potato chips by the bag, when I stop eating junk, I get used to and feel satisfied with whole foods. Try almonds ( sure they have calories but are very nutritious), avocados, plums, apples, bananas, Madool dates, salads made with romaine and shredded vegetables such as radishes, carrots, and cauliflower to intensify flavors.
I buy pickled okra, pickled beets, pickled eggplant (Lebanese) to have in the fridge for a snack.
Indulge yourself by buying any fruit or veggie no matter the price. You are saving money by not buying all the pre-packaged high calorie foods.
Now, when I eat chocolate or chips, I really don't enjoy them like I used to so I don't really crave them. Try it. Give up ice cream for a month and see if you still crave it.
I always read articles about the benefits of different foods such as walnuts and try to eat these foods to maximize nutrition and stay healthy and disease free.
Comment: Wednesday, September 10, 2008 1:18:00 PM - said...
I can't believe all the suggestions to use Splenda and Equal as "Healthy Food Substitutes". 1) They're not even food - they are chemicals created in a lab 2) They are NOT healthy and some people are more sensitive to the chemicals than others. I agree with some other comments that Stevia is better for you. Chocolate is my favorite food but don't even suggest "sugar free" chocolate because I can't handle the sugar alcohols. Sometimes it's better to eat the real thing - just not as much.
Comment: Wednesday, September 10, 2008 2:08:00 PM - said...
What about Corn chips? Like fritos. Got any subs for that one?
Comment: Wednesday, September 10, 2008 2:10:00 PM - said...
When craving pie, I buy the sugar free individual graham pie crusts in packets of six, fill tiny crust with banana slices and sugar free fat free chocoalate pudding. Delicious.
Comment: Wednesday, September 10, 2008 5:49:00 PM - said...
ALL PIE LOVERS--GOTTA READ THIS!
When I crave pie, I turn to LARABAR. They have apple pie, cherry pie, ginger, lemon, etc. They are absolutely FABULOUS! The best news is that there is NO ARTIFICIAL anything in these! Always keep some in the house in case of emergency. They usually have 4 or 5 ingredients which consists of nuts and fruit. They are so good for you! The one I have on my desk right now (Apple Pie) has 180 calories, 10g fat. But remember, the fat from the nuts are the healthy fats that you should include in your diet. You can find them at any health food store and most grocery stores are even carrying them in the health food section! Enjoy!
Comment: Thursday, September 11, 2008 10:51:00 PM - said...
Hi I have to say that I ruined a great diet by a craving for hot dogs and I gave in!!! Also I am addicted to Fritos. Is it the salt or the corn? xkitty@live.com
Comment: Sunday, September 14, 2008 11:29:00 PM - said...
Craving ice-cream? Put 16 oz. of skim milk, 2 Tbs. Smuckers sugar-free ice-cream toppings, or you can use any sugar-free preserves or jelly, 2 pks. splenda, a big glob of cool whip and blend well. Then add ice-cubes. The more ice cubes, the thicker it will be. You can do this to suit your own taste...maybe more topping or more ice...you decide. You can also use those International Coffees instead of the preseves or ice-cream toppings.
Also when you get the munchies, make popcorn in a hot air popper and Parkay makes a spray margarine that is so good on this and you can use as much of it as you want.
These two treats have been a big help. And they are great treats for diabetics.
Comment: Monday, September 15, 2008 8:07:00 AM - said...
fat free cheese has sugar in it. Low fat is better. And I can't believe you're recommending still eating baked potatoes at all, when they turn to sugar as soon as you eat them, increasing the insulin output of your pancreas. New potatoes or sweet potatoes are the only acceptable potatoes.
Comment: Thursday, September 25, 2008 1:28:00 PM - said...
Substituting the low-fat or fat- free versions of things like ice cream or fat free mozerella-ugh!-always has led me to binges later on. What I have learned is to let myself eat small portions of "real food", such as those little Dove ice cream things, instead of eating something that does not satisfy me.(Like eating those Skinny Cow ice cream sandwichs, never feeling satisfied and eating 2-3 at a time.)Two mini Dove ice cream bites are incredibly satisfying since they pack such a big flavor punch!
Eat your trigger foods, like pizza, with a friend and get a small or medium and have it with a salad. Don't eat these foods alone or get single serving packages. The idea of 'good food and bad food' only leads to overeating, guilt and shame. There are no 'good' or 'bad' foods, just food and the choices we make. When we start eating mindfully and make choices based on what is going to satisfy and make us feel good, we can eliminate or greatly reduce binge and overeating. Which eliminates the need for 'dieting' and allows us the freedom to eat normally. The concept is not going to sell alot of 'diets' or 'diet foods', but over time and with effort, I am learning to eat in a way that supports my body without feeling bad about myself for every 'bad' (normal)foods, and also not stuffing my emotions mindlessly down with excess food.
Comment: Friday, October 10, 2008 10:56:00 AM - said...
For hot dogs- buy turkey dogs (there are brands that only have 60-75 calories per serving)and use whole wheat buns
Comment: Wednesday, October 15, 2008 10:42:00 PM - said...
Toast and jam: 40 cal. slice whole wheat toast with sugar free jam
Glass of wine: 1 oz. wine with zero calorie soda
ice cream with topping: low fat ricotta w/Splenda and fresh raspberries.
eggs: Egg Beaters
bacon: 20 cal. slice turkey bacon
Comment: Thursday, October 16, 2008 1:12:00 AM - said...
Brain worms are totally preventable - COOK YOUR PORK!
Any food cravings for cookies??
Comment: Thursday, October 16, 2008 1:14:00 AM - said...
I have had diabetes since I was 4 I'm now 39. I also agree that the sugar substitues are very bad for you. I eat the real stuff but I use or eat smaller portions. This has worked for me and I have manage to keep the weight off just by getting up and moving. You not only have to portion your food but exercises too!
Comment: Thursday, October 16, 2008 1:31:00 AM - said...
Personally I would rather eat the extra calories than be eating loads of artificial sweetener every day.. I avoid anything that is "sugar free" because sugar free usually means artificial sweetener. Not good.
Comment: Thursday, October 16, 2008 10:22:00 AM - Lauren said...
instead of a snickers--
take a small whole wheat tortilla, add a tablespoon of peanut butter and a row of five M&Ms. sooo good.
Comment: Thursday, October 16, 2008 10:58:00 AM - said...
I used to have the problem of eating substitutes or if i do the real thing feel guilty as a criminal. My husband has a great fisical condition. His key? excercise and eating everything with moderation. now I'm doing the same and i don't gain weight as i used to and enjoy the real thing
Comment: Thursday, October 16, 2008 11:05:00 AM - said...
Roasted unsalted soybeans or edamame both serve as a great snack to take care of cravings.
Comment: Thursday, October 16, 2008 11:45:00 AM - said...
This is a great dessert. Fat/sugar free plain yogurt, 1 cup, 1 tbs. fat/sugar free pudding of your choice. You can get creative with this and do combo's like-Choc Pudding/banana's, Pistachio Pudding/Pineapple, Vanilla Pudding/any fruit, etc. Why not just make the pudding? The yogurt is better for you, and it has more substance.
Also, I puree frozen fruit I buy from Costco, and throw in any fruit I may have at home, I freeze it in ice cube trays. When it is done I put them in a zip lock. I use them in my yogurts too.
Comment: Thursday, October 16, 2008 2:26:00 PM - said...
I like the Raw Carrots for a Snack, or anytime I'm in the mood for something to eat.
Comment: Monday, October 27, 2008 11:20:00 AM - said...
When you do indulge in a bad food, eat sloowwwlly, savor the taste and reallllly enjoy it (think "food critic") - you'll eat less than if you're shoveling it in mindlessly. Pay attention to your triggers and try to determine why. Craving Fritos? The desire to crunch may be related to stress/tension (try sugarless gum, or pita chips). Craving ice cream? Comfort food- you need some TLC. Try to satisfy these cravings with other things (music, pets, exercise, a hug, a funny youtube video).
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