By Betty Murray

While we can never be sure what the new year will bring, we can be sure of one thing – 2012 will probably be filled with it’s fair share of ups and downs, good times and difficult times. Such is life. If you’ve made a New Year’s Resolution to lose weight, but are prone to emotional eating when you’re feeling a little blue, now’s the time to set a plan in place to avoid over-indulging in comfort foods when the hard times come.

Click here to read more about keeping your New Year’s Weight Loss Resolutions.

We all know that food can be comforting, especially fatty foods and sweets. Research has found that fatty foods reduce activity in the parts of the brain related to sadness. In other words, our brains are influenced by the foods we eat, and because food can have such an effect on our mood, it’s important to know what healthy foods to eat when you’re feeling down.

  • Salmon – The omega-3 fatty acids may have the same effect on the brain as saturated fats, and may also reduce sadness and depression.
  • Grains, soybeans, oatmeal, shellfish, cottage cheese, and wheat germ – These foods are rich in folic acid and B-12. Though the exact link is unknown, people who are depressed often have low levels of these vitamins in their blood.
  • Vitamin D – Vitamin D has long been thought to help relieve mood disorders. If you’re feeling down, spending time in the sun, or consuming milk, egg yolks or fish bones will increase levels of Vitamin D and will likely make you feel happier.

Allowing yourself a small piece of dark chocolate on a rough day won’t kill your diet, as long as you don’t overindulge. Dark chocolate can improve your mood and can even be good for your heart! However, if you are more likely to finish an entire bag of dark chocolate candies, rather than just having one, don’t tempt yourself. If you don’t trust yourself to have self-control, especially when you’re feeling gloomy, it’s best that you don’t keep candy in your home.

The best way to avoid emotional eating altogether is to question if you’re really hungry. If the answer is no, but you need a boost of energy or good endorphins, exercise is the best alternative. Regular exercise will improve your mood, reduce stress, and keep you away from the foods that can wreck your weight loss goals. Studies have also shown that the more people exercise the more likely they are to eat healthy.

When you’re feeling blue, take some time out of your day for a brisk walk in the park, a light jog, or a group exercise class at the gym. When it’s time to eat, fill up on foods rich in omega-3 fatty acids, Vitamin D, folic acid and B-12.

Expect those down days to come, but arm yourself with a practical plan and you’ll beat emotional eating and keep your diet on track.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.