Today's Supercharged Change: Stay away from trigger foods

There are many trigger foods that make you feel out of control. While it can feel like a chemical addiction, most evidence supports a behavioral response to food that we can manage, but not eliminate. There are five important steps in managing food cravings and maintaining some control. See if they work for you.

1. Identify the problem foods.

2.  Determine whether portion control or substitution with another food will be effective to satisfy but not trigger overeating.

3. Eliminate specific foods (not whole categories) that trigger rather than satisfy.

4. Avoid settings (restaurants and at home) that trigger overeating.

5. Substitute another behavior for the act of eating. For example, learn to knit or chew sugarless gum.

Here are three major food categories dieters struggle with and some suggestions to help satisfy those cravings.

For a sweet tooth: Try sugar-free gum and mints, sugar-free Jell-O and popsicles, 60-calorie puddings or low-cal hot chocolate (should be about 25-50 calories). Don't like low-calorie sweeteners? Try the single-wrapped peppermint Life Savers, peppermint Tic-Tacs, Altoids, or mini lollypops.

For a fat tooth: Look for 100-calorie bags of chips, pretzels or popcorn, low-fat single-serve cheese (Laughing Cow Light or Mini-Bonbel), extra creamy non or low-fat yogurt, turkey pepperoni (about 15 slices), or low-fat hot dogs.

For the starch lover: Find some low-calorie, whole-grain options that are about 50-70 calories a serving, including 100 percent whole-wheat thin-sliced bread, tortillas or mini pitas. You can also try a handful of a high-fiber cereal of your choice, which is about half a cup and 100 calories.

There are no "right" answers. This is truly a personal choice, and some of the best solutions are found by trial and error. What works for you might not work for someone else. So, be open-minded but realistic in your quest to conquer food cravings.

--Madelyn Fernstrom, PhD.