Food plays a major part in our emotional lives – a quick fix bowl of ice cream when we feel depressed, the takeaway pizza after a stressful day or a pre-menstrual chocolate binge. What we eat can lift our spirits and comfort us.

In these cases, it is the emotional need that is triggering hunger - or cravings. If you are not really hungry, it's probable that your body does not need the calories. So how can we identify what is a craving and what is real hunger?

Deanne Jade, Principal of the National Centre for Eating Disorders explains the difference: 'Our appetite is determined deep within the brain, not the stomach. When blood sugar and nutrients are low our hormones and transmitters fire hunger feelings.'

'We have biological or physical hunger because the body is an organism and needs food for survival. Physical hunger is a 'normal' drive - it keeps us alive and is a good thing,' she adds.

But many of us are concerned about using food as an emotional crutch and want to control it, especially when it makes us put on weight.

Deanne explains how to recognise a craving: 'One of the many reasons for emotional hunger is that the chemicals that make appetite, are the same chemicals that influence mood. When serotonin is low, we can feel depressed and feel an urge to eat sugar.'

Food is good
Comfort eating is eating that is 'learned' and we are conditioned from a young age to associate food with 'good'.

'It's all about how we handle stress,' explains Deanne. 'From the cradle, we know that eating makes us feel better. As babies we learn to associate eating with comfort from a bottle or breast. Then, in time, we use food to manage stress and emotions that we don't want to feel. People learn very early in life that stress is relieved by food.'

Chocolate is probably the best-known mood food. Researchers believe that, like most especially palatable foods, chocolate temporarily lifts mood. And there is nothing wrong with indulging in a moderate amount chocolate when you feel a bit down in the dumps.

'Chocolate contains a fat/sugar combination that produces endorphins - the body's natural opiate,' says Deanne. 'Sugar changes the brain chemistry and makes us feel better, but with a high sugar diet our mood is only temporarily lifted and falls quickly,' she adds.

And it's not just the chemical response, but the act of eating that makes us feel better - the romantic meal or pizza in front of the TV. 'Eating in itself releases stress- we associate eating with pleasure and companionship,' explains Deanne.

Indulge yourself - healthily
Eat good mood food (it doesn't have to be chocolate). Brightly coloured food and foods with omega 3 fats can make you feel less depressed. Dark green vegetables, like broccoli, tropical fruits, peppers, onions, garlic, and apricots are foods that are high in slow-release carbohydrates that will sustain sugar levels. Foods with omega 3 oils include oily fish, like salmon and trout.

Eat regularly and eat well. Someone who is well nourished is less likely to comfort eat.

Comfort eating is fine in moderation and food is there to be enjoyed! There's nothing wrong with eating a pizza - but eat one piece with something healthy like a salad.

Learn to relax before you dig into that pizza or snack. Ask yourself - do I want this or do I want a cuddle?

Do something else to divert yourself- call a good friend or go for a walk.

For some, making changes goes further than changing eating habits, according to Deanne. 'There's not a quick fix for dealing with comfort eating, it's part of being human, but doing it a lot may mean somebody is not managing their emotions. A way to deal with it is to help people manage their emotions in a more effective way.'