Cravings happen when you want a specific food or type of food that’s not due to physiological hunger. These types of foods are commonly craved.
- Bagels, pasta, and other starchy foods
- French fries, mashed potatoes, and other potatoes made with salt and/or fat
- Pizza, burgers, and other fast foods with dough and cheese or meat
- Chocolate desserts like chocolate ice cream, brownies, and chocolate cake
- Salty snacks like chips, pretzels, and popcorn
- Ice cream
Eating too much of these types of foods can lead to excess calorie consumption and weight gain because they’re calorie-dense and are low in fiber. They can also make it harder to meet nutrient needs because they can replace more nutritious foods like vegetables and lean proteins.
Here are reasons why cravings can happen.
- You’re used to turning to certain types of foods for comfort or to acknowledge your emotions.
- Blood sugar fluctuates, or goes up and down, leading to sudden hunger pangs or desire for sugar.
- You associate certain foods with certain emotions.
- A sight, smell, event, or other situation triggers a desire for certain foods.
Here are some strategies for managing cravings.
- Eat a high-fiber diet with plenty of protein and healthy fat to prevent wild blood sugar swings.
- Eat when you’re hungry and before you’re starving so you can make smart choices at meal times.
- Manage stress and emotions in appropriate ways like exercising, meditating, talking to friends, and addressing emotions directly.
These are some strategies to try when you have a craving.
- Before eating, ask yourself if you are truly hungry.
- Before eating, do something like taking a walk, reading a book, making phone calls, or even watching TV for at least 5-10 minutes.
- Drink a glass of ice water before eating anything.
- Eat 1-2 cups of raw vegetables before eating a high-calorie, low-nutrient food.
- For cravings that won’t go away, try a healthier substitute or have a small portion.