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Published on November 03, 2021

How to Manage Cravings

girl saying no to cake

  1. Keeping busy to distract yourself from the cravings can be helpful in focusing your attention away from the
    desire to eat more food
  2. Know your triggers. As you go through your day, take note of when you craved food and keep a journal.
    This will help you to anticipate and plan for cravings as they arise.
  3. Talk about your cravings with family and friends to help you move through and past the need to indulge.
  4. Positive self-talk can often help people through cravings. Tell yourself you're worth the pain of saying
    "no" to something that is likely to harm you in the long run.
  5. Go for a walk or do some form of physical activity. Exercise is one of the easiest ways of reducing cravings
    because it releases endorphins which make you feel better, and it makes it easier to distract your
    attention away from physical cues to eat more.

If you're craving sweets try:

  • 1 cup frozen grapes or blueberries
  • Blue Diamond Oven Roasted Dark Chocolate Almonds
  • Chocolate dipped or yogurt dipped fruit (strawberries, apples or bananas)
  • Baked apples or pears with a little cinnamon and nutmeg
  • Angel food cake with fat free whip cream and a few strawberries
  • Low-fat/low-sugar ice cream bars, frozen yogurt or sorbet (less than 5gm of fat)
  • 100% fruit juice frozen popsicles
  • Milkshakes or smoothies made by blending frozen or fresh fruit with skim/1% milk or yogurt
  • Cinnamon or peppermint tea
  • Sugar-free Jello or Pudding
  • Strawberries/blueberries with fat free whip topping

If you're craving salty snacks try:

  • Crunchy vegetables like cucumbers, celery or carrots with hummus
  • Edamame
  • Kale chips
  • Air popped popcorn
  • Roasted chickpeas
  • Pop chips

When you're baking try:

  • For baking cakes and cookies use greek yogurt or applesauce for oil
  • Cut down on sugar by 1/3-1/2. Can also use other baking substitutes like monk fruit in place of sugar
  • For baking pies make a graham cracker crust and use less oil in the crust
  • Leave off the top crust of a pie or go with a cobbler

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