Nutrition Hotline: How to Avoid Bingeing at Night

Q: I was recently diagnosed with Binge Eating Disorder and I have no idea what to eat. I stick to 1200 calories during the day, but then binge at night. My BMI is 30. Do you have suggestions?

A: When recovering from binge eating, a few simple guidelines are helpful. First, space your nutrients throughout the day to help regulate blood sugar and minimize binge urges. Second, make sure your meals are well-balanced, meaning they contain a whole grain carbohydrate, protein, fat and a fruit or vegetable to keep your body fueled during the day and minimize bingeing at night. Third, eat enough calories to prevent hunger; 1200 calories is probably not enough for your body to avoid binge urges.

Try the food plan below as a starting point, and check in with your physician or dietitian. This may seem like a lot of food, but as your bingeing subsides you will actually be eating less than you were before.

Breakfast

• 1 cup oatmeal or 2 pcs. whole wheat toast
• 1 Tbsp. peanut butter or 8 oz. nonfat yogurt or 1 oz. mozzarella cheese
• 1 cup fruit

Snack

• ¼ cup hummus on 1 slice sourdough bread or one Solo GI protein bar

Lunch

• Bean and cheese or chicken burrito or Chicken or Veggie Wrap with tofu
• Salad with veggies and 2 Tbsp. oil and vinegar dressing or Turkey and cheese sandwich with fruit

Snack

• 1 oz. dark chocolate (if it is not a trigger food for you) or 8 oz. chocolate protein smoothie or 1 oz. cheese with 1 oz. whole wheat crackers or 2 pcs. sushi with ½ cup edamame

Dinner

• 6 oz. chicken, fish, turkey, tofu, or lean beef
• 1 ½ cups whole wheat pasta, brown or basmati rice, yam, corn, winter squash, peas, lentils, legumes or edamame
• 1 cup vegetables or salad with 2 Tbsp. low fat salad dressing or 2 teaspoons butter or margarine

Snack

• ½ cup low fat cottage cheese with 1 cup berries or 8 oz. nonfat yogurt with 1 cup chopped fruit