Before you begin making any changes, try taking a couple of days to see if there is a pattern of when you are more likely to eat unhealthy foods. Jot down your observations.

Sometimes our food craving passes if we wait. Often we become distracted and forget about our favorite comfort food.

Many times other activities provide the same kind of shift in our chemistry that we get from food, and the benefit will last longer. For example, take a walk, start an activity, call a friend, go see a movie). Begin developing a habit of using these alternative resources by using them more regularly when not under stress.

For example, you may notice that you are more likely to eat comfort snacks when you get home from work or while watching TV. You could begin by changing what you eat and how much you eat at that time.

Avoid grocery shopping when hungry or upset. Remove foods from your home that are high in fats and calories. Replace them with fresh fruit, vegetables (including fat-free dressings and dips) and unbuttered popcorn.

One reason you may be relying on emotional eating habits to deal with stress is that your present diet does not include enough calories to meet your energy needs. Include foods from the basic food groups in your meals, emphasizing whole grains, vegetables and fruits, low-fat dairy products and lean protein sources. Filling up on these basics helps you to feel fuller, longer.

You will probably enjoy your food more, and eat less, if you sit down to eat and do not engage in other activities while eating.

This strategy helps you to understand more about how your emotions affect your eating choices. It also helps you pay attention to eating in response to hunger vs. emotional needs.

Exercise is a natural stress-reducer. Regular exercise also affects our rate of metabolism, and this continues to readjust itself as we become fitter and leaner. In addition to healthy eating, exercise does more to adjust our body chemistry and our response to stress than anything else we could do.

We will be better equipped to fight stress both emotionally and physically if we are getting enough rest. As we rest or sleep, our body replenishes worn and dying cells with new ones (remember, a healthy diet means the replacement parts are a better quality). Also, rest is necessary for the body to filter out the toxins produced by our body during a stressful, busy day.