Eat regular, balanced meals
Include protein at every meal
Include fiber-rich foods at every meal
Include healthy fats in meals
Avoid skipping meals
Plan meals and snacks ahead of time
Keep trigger foods out of sight
Reduce ultra-processed foods
Drink enough water
Get enough sleep
Manage stress
Practice mindful eating
Eat without distractions
Slow down while eating
Use a structured eating schedule
Keep a food journal
Identify emotional eating triggers
Stay physically active
Limit restrictive dieting
Seek support from a dietitian or therapist
Talk to a doctor if food thoughts feel overwhelming