Why Do I Eat When I’m Not Hungry?
When Eating Isn't About Hunger
Binge eating
Some people find they can manage portions sizes at times, but other times they may eat large amounts of food without feeling in control. This pattern is known as binge eating and it's more common than many realize. A binge is when someone eats a large amount of food in a short period of time. Over time, this can affect overall health, especially for people living with diabetes.
Emotional eating
Many people eat when they are feeling upset, angry, stressed, sad, lonely or fearful. Emotions such as these can be powerful triggers to eat.
Emotional eating is common, but there are healthier ways to handle strong feelings. Emotions can often fade with time, and taking a short, mindful pause before eating can help. A brisk walk or gentle movement, such as yoga, can also be a good way to manage emotions and feel more in control.
Nighttime eating
For many people, dinner is only the beginning of nighttime eating. Having a light, healthy snack a few hours after dinner, such as fruit, plain popcorn or whole-wheat toast with a little peanut butter, can be part of a balanced routine. Nighttime eating can sometimes make it harder to meet health goals, especially when it includes large portions or foods high in saturated fat, sodium or calories, such as cookies, chips or ice cream. To support better health, it can help to enjoy most meals and snacks during the day and choose lighter, more nourishing options in the evening.
| Instead of... | Choose... |
|---|---|
| Cookies | 1 piece whole-wheat toast with peanut butter |
| Candy | 1 piece fresh fruit |
| Chips | 2 cups of plain popcorn |
| Cheese and Crackers | 1/2 cup fat-free or 1% cottage cheese with apple slices |
| Pizza | 1/2 to 1 cup of raw or cooked vegetables |
| Ice Cream | 1/2 to 1 cup low-fat yogurt (flavored or plain) |
Building healthy habits around eating
Getting into the habit of eating three healthy meals a day (breakfast, lunch and dinner) can help prevent strong hunger later in the day. It can also help to keep tempting, less nutritious foods out of the home.
Making a list of other enjoyable activities can provide healthy distractions when cravings or strong emotions appear. Some ideas include:
- Taking a walk or doing another type of physical activity.
- Connecting with a friend for support or to talk about feelings.
- Doing something enjoyable, such as reading, listening to music, playing with pets or children, crafting or taking a relaxing bath.
- Doing physical work such as gardening or house cleaning.
