Cravings are those intense urges to eat sugary, salty, or fatty foods, often accompanied by excitement as you imagine their taste and texture. While many blame cravings on a “sweet tooth” or poor self-control, they actually stem from complex interactions between brain signals, habitual behaviors, and easy access to tempting foods.
When you indulge in foods with pleasurable qualities, the brain’s reward system activates, releasing feel-good chemicals that make you want more. These cravings can occur at any time, even when you’re not hungry, and they’re influenced by factors such as stress, sleep, and advertising.
What Triggers Cravings?
Stress: Chronic stress often leads to cravings for high-fat, calorie-dense comfort foods.
Sleep Deprivation: Poor sleep disrupts hunger-regulating hormones, increasing cravings for sweet, salty, and fatty foods.
Exercise Levels: Low-intensity exercise may increase hunger, while high-intensity exercise can temporarily suppress it.
Medications: Certain antidepressants and steroids may increase hunger by interfering with appetite-regulating chemicals like serotonin.
Food Advertising: A 30-second commercial or a social media post showcasing a “craveable” food can easily trigger cravings.
Lifestyle Factors: Frequent celebrations or indulging on weekends can create repetitive habits, making it harder to resist cravings.
You Can Reduce Cravings
Eat Balanced Meals: Opt for nutrient-dense meals rich in protein and fiber for lasting satisfaction. Craving something sweet? Try fruit or dried fruit instead.
Plan Ahead: Prepare meals and snacks in advance to reduce reliance on unhealthy options when hunger strikes. Prepare meals and snacks in advance to reduce reliance on unhealthy options when hunger strikes.
Healthy Snacking: Keep wholesome options like fresh fruit, unsalted nuts, or air-popped popcorn readily available to avoid ultra-processed junk food.
Stay Hydrated: Thirst can sometimes mimic hunger. Drink water and wait 20 minutes before deciding if you’re truly hungry.
Practice Mindful Eating: When cravings hit, pause and ask yourself if you’re bored, stressed, or upset. Redirect your energy with a quick walk, meditation, or a favorite song.
Break the Cravings Cycle
Cravings are often tied to learned behaviors, like snacking on chips during late-night TV. These behaviors can be unlearned by avoiding the triggers or replacing them with healthier routines, such as listening to an audiobook or taking a relaxing bath.
Distraction can also help reduce cravings. Engaging in another activity for 5–10 minutes can interrupt the craving and make it easier to make healthier choices. Simple changes, like eating smaller portions or sharing meals at restaurants, can also help curb indulgent habits.
Ask for help - Why Not!
If cravings feel overwhelming, consider consulting a Registered Dietitian Nutritionist. They can provide personalized strategies to help you manage cravings and maintain a balanced, healthy lifestyle.
By eating whole foods, practicing mindfulness, and incorporating regular physical activity, you can take control of your cravings and achieve your wellness goals.
Try These Healthy Substitutes
Recommended by the American Heart Association:
Food textures play a big role in whether we like or dislike certain foods. For example, while you may not like mushy canned peas, you may be surprised to realize that you like fresh or barely cooked peas. Luckily, eating healthy includes foods of all sorts of textures and flavors.
Here are some suggestions on satisfying your cravings with nutritious snacks of a variety of textures:
Instead of Creamy Ice Cream, try:
Fresh avocado spread on whole grain bread OR ½ avocado eaten plain with a spoon.
Warm 1 tablespoon creamy peanut butter in the microwave for 10 seconds and drizzle over ½ cup low-fat, no added sugar frozen yogurt.
Puree some berries and swirl them into a cup of low-fat yogurt with no sugar added.
Instead of Crunchy, Salty Pretzels & Chips, try:
¾ cup whole grain cereal, no added sugar
Crunchy unsalted nuts
Whole grain crisp breads
Plain popcorn; to add some flavor, experiment with various spices such as cinnamon or your favorite spice or herb.
Instead of Sugary Drinks, Tea or Coffee, try:
Plain iced tea made with a squeeze of lemon. s
Sweeten it with berries or a noncaloric sweetener.
Add fruit slices to a glass and fill with sparkling water or club soda.
Small latte with nonfat milk and topped with cinnamon(about a quarter of the calories).
Instead of Crispy, Salty Fries, try:
Choose small red or white potatoes, cut in half, tossed with a little olive oil, and sprinkled with your favorite herbs. Roast in the oven or cook in an air fryer.
Eat a crisp apple, such as a Braeburn, Honey Crisp, Fuji or Gala.
Enjoy some fresh, vegetable sticks such as carrots, celery, or peppers.
Instead of Squishy, Gummy Fruit Snacks, try:
Fresh grapes are sweet and juicy; freeze them for a few minutes for a fun texture.
Cherry tomatoes and room-temperature string cheese are squishy, stringy fun.
All it takes is a little practice to change habits! Here’s to eating well in 2025!
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