Food first thing in the morning

C: woke up
T: If I do not have something in my mouth right now I’ll experience discomfort and my brain will keep overthinking about food
F: fear
A: Eat and having negative thoughts while doing it because I had different expectations in my mind
R: urged eating + beat-up pattern repeated

So one thing is for sure useful to do in this moment is to pause and feel the hunger and the fear in my body. What other kind of mind work would you suggest me? Let’s say that my reason to not eat is not strong enough, because it is not something I have carefully and strictly planned, so not a full commitment. At the same time my brain had come up with this “expectation” that I would not have eaten this morning, that’s where the feeling of being out of control arise from. Suggestions on how to manage my mind around this? Thanks