By Aaron Boike, B.S. Kinesiology, A.C.E. Certified Personal Trainer

What is a trigger food?

A trigger food is a food that you crave. It is built into our DNA to crave salty, sugary, and fatty foods. In pre-historic times, these cravings were important, as foods high in sugar and fat contained the most energy (calories) and helped us stay nourished. The brain actually rewards the activity of consuming these foods with dopamine, producing feelings of pleasure and happiness. However, as we all know, these feelings are fleeting and are often followed by feelings of regret.

Finding the Substitute:

When I work with clients to find substitutes for their trigger foods, I ask them what about the food they enjoy the most. Usually, I hear things like “crunchy texture” or “salty” for chips or popcorn, or “creamy and sweet” for ice cream or chocolate. Identifying what you like about the food is a good step in searching for a healthier alternative. While the market is packed with low fat, low sugar, chemically laden alternatives to our favorite foods, I generally don’t recommend these options. Many times the chemicals and additives used to replace the fatty or sweet taste in foods aren’t much better for you than the original food was, and in some cases they are worse. I tend to recommend natural whole food alternatives that satisfy the craving and produce satiety, while giving the body a good dose of real nutrition, rather than a laundry list of chemical compounds.

Common Trigger Foods and My Favorite Alternatives:

Ice Cream – Berries and Greek Yogurt

Greek yogurt has all of the rich creaminess you look for in a good ice cream, while the berries help to satisfy your sweet tooth. This healthy alternative packs a dose of protein from the yogurt, and antioxidants from the berries. Look for “Plain” Greek yogurt without the added sugar that many of the flavored options contain.

Chips and Dip – Carrots and Hummus

This is a classic alterative snack to grabbing a bag of chips. Carrots pack a hefty dose of Vitamin A and fiber, while the Hummus is full of healthy fat and protein. Carrots themselves actually cost the body more calories to digest than they have in them. The fiber and protein in this snack helps you fill up and stay satisfied between meals.

Chocolate / Candy Bar – 70%+ Dark Chocolate

As most people now know, cocoa itself is rich in antioxidants and is quite good for you. The additions that are made to chocolate candy such as; copious amounts of sugar, cream and oils, emulsifiers, and hydrogenated oils are the real problem. Higher quality dark chocolate provides a healthier alternative to the processed candy bars you’ll find in the checkout lane. But beware, most chocolate bars contain many calories and should be consumed in moderation.

General Hunger – A healthy beverage such as tea, coffee, water

It’s been proven that often times when the body thinks it’s hungry, it is actually just thirsty. In addition, we often times eat due to the amusement factor it provides. Finding a healthy beverage that you really enjoy can help prevent unwanted food cravings. For me, a great cup of coffee is the best cure for general food cravings.