The Tricks Treats Play

Savoring good food is something most people I know love. The seasonal touch of a caramel apple in fall or watermelon in summer adds some extra joy. Yet how we relate to such treats has a potential dark side that can reinforce challenging relationships with food. Here are five traps we can fall into when we approach treats and how to break free.

1. Unnecessarily Restricting Treats to Certain Times. I reserve the right to enjoy a caramel apple any time of yearl! Let me share why: Being overly restrictive about when we can have treats can bolster cravings for that food. The natural rebel comes around, and when we are in that unrestricted time, we may be at increased risk of binge eating (Elran-Barak et al., 2015).

For individuals who have struggled with their relationship with food, restricting treats by categorizing them as "bad" foods only appropriate for special occasions can encourage a trap of all-or-nothing thinking that can perpetuate further disordered eating behavior. Once the "rule" of avoiding that food is broken, we are at increased risk of going all-in with a binge.

2. Only Giving Sweets "Treat" Status. Intuitive eating, or a style of eating that builds awareness of our hunger cues and the fuel our bodies need, is correlated with all sorts of good things, from overall well-being to positive body image (Linardon et al., 2021). One trick to intuitive eating is expanding our perception of what foods our bodies are asking us for. Often, the foods given "treat" status are cuisines like baked goods and candy. Sometimes, our bodies need those. Almost any food can be valued at the same level as a treat if it has what our bodies need at the time. Some of my favorite 'non-traditional' treats include butternut squash soup and pumpkin ravioli.

3. Using Food as Medicine. Viewing some foods as treats while designating others as non-treats also sets us up to utilize food to boost moods. When our bodies need a snack, it is nurturing to give us the fuel we need. If we use food as a way to bring happiness, however, or to medicate things like anxiety, depression, or stress, it can backfire.

4. Only Appreciating Food Treats. A final trap is only acknowledging food treats. With seasons and holidays, there are many enjoyable pieces to look forward to. Still, gatherings often do tend to center around food. In addition to food, it is wise to seek out other enjoyable traditions like carving a jack-o-lantern or taking a walk to see decorations.