Using food as a reward is a common habit that we all indulge. After a tough day you may tell yourself that you deserve that pint of Ben & Jerry's or suggest to your kids that if they behave while you're at the store, they can have a candy bar.

We all want to get an extra treat but food is not always the way to go. All too often we resort to food as a reward for good behavior or stress release and, most of the time, the foods we select are poor nutritional choices. (Be honest -- how  many of you would get excited if I offered you an apple as a stress reliever or a reward?)

Why do we create this cycle of bad foods chasing away bad feelings? Food rewards help meet our need for immediate gratification. Food often helps us link to feelings of happiness and enjoyment and to memories of happy times. A child may interpret it as a sign of approval from a parent or authority figure.

How can we break the cycle? Consider some of these ideas next time you're about to reach for your favorite chocolate bar for yourself or a child:

• For a child, consider a small inexpensive toy. My son's main interest this week is trains. He is more interested in a small train than a food reward, and the train is more likely to stimulate his imagination and physical play.
  
  
• For yourself, consider saving for a larger gift or incentive. A mini-vacation or a new outfit may seem like an outsized reward for passing up a candy bar, consider good you'd feel after filling a jar with the money you don't spend on candy every day for a month. And forfeiting your favorite gourmet ice cream every week at the grocery store will quickly add dollars to the reward fund.
  
  
• Select rewards that will support your healthy lifestyle goals. If going for a 3-mile jog seems like a chore, pick something you'll enjoy, such as a yoga class or golf lessons, as your personal reward or stress reliever.