You know the feeling; it’s 3:30PM at work and still a couple of hours to go, but the urge to get to the vending machine and pick up a sweet treat is palpable. So why is it that we have such intense food cravings? And more importantly, how can you take control before you demolish an entire days’ worth of calories in a matter of minutes?
Food cravings can be caused by programming, nutritional inadequacy, fluctuating blood glucose levels or even boredom. One of the biggest issues in attempting to managing a craving is that feeding the craving with more of the same stimulus, for example more sweet or salty food, will likely only result in greater desire for more and more of the food you are craving — think of the times you were able to polish off an entire bag of flavoured chips or an entire tub of ice-cream irrespective of hunger. On the other hand, seeking out a smart nutrient combo can get you back in charge of your appetite in no time.
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Craving something sweet?
Try…
Peanut butter and banana
The combination of protein-rich peanut butter with the natural sweetness of banana on top of crackers, corn cakes or toast is not only delicious, but a nutritional mix that will satisfy your desire for sweetness with the added satisfaction of a little protein and good fat. You’ll be left feeling full and satisfied for several hours, while your blood glucose levels will remain controlled for at least 2-3 hours after.
Ricotta and honey
Not always thought of as a way to combine sweetness with protein, a drizzle of honey enjoyed with a hearty serve of calcium-rich ricotta on a slice of sourdough, rye crackers or some chopped fresh fruit is a calorie controlled, yet sweet and tasty food combo.
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Craving something salty?
Try…
Cheese and crackers
It is so easy to overeat crunchy savoury snacks, like flavoured rice crackers, chips and crunchy cheese snacks, which is why portion control is key when it comes to taking charge of your cravings for salty snacks. Try a combo of yellow cheese or thin spreads of white cheese like goats’ cheese or feta teamed with salad veggies like tomato or cucumber on your favourite crisp bread. Here you will have created a delicious, indulgent snack with all the richness of flavoured packet snacks for a fraction of the fat and calories.
Your own trail mix
If you prefer your snacks to be voluminous and a mix of different foods that can be enjoyed over a couple of hours, it is exceptionally easy to make your own healthy trail mix. All you need to do is combine some chopped veggies, with popcorn, some roasted legumes such as edamame and a handful of nuts and seeds for a perfect mix of protein, carbs and good fat. You can even throw in some dark choc bits or choc-coated fruit to add a little sweetness to the mix.
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Craving something rich?
Try…
Greek yoghurt with fruit
When you have a desire for rich, intense flavours and are trying to steer clear of the high fat, high sugar ice-creams and cakes, the growing range of Greek and protein yoghurts can be your best friend.
Like ice-cream, when frozen you can mix your favourite crunchy additions like choc bits, seeds, nuts or fruit for a delicious yet nutritious snack.
Frozen banana
It is so simple we rarely think of it, but if you have not enjoyed a frozen banana, you are missing out. Rich and creamy like ice-cream, you can even try dipping your banana in a little dark chocolate and nuts for a delicious filling snack and one with a fraction of the fat and calories of other frozen desserts.
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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.
