It’s mid-afternoon and you’re craving some chocolate to satisfy your sweet tooth and fuel you until dinner. Should you indulge that craving or choose a healthier snack? A balanced snacking approach says you can do both, by managing portion sizes and eating certain foods in moderation.
“When eating a well-balanced diet, it’s best to adopt an approach that all foods fit—there are no ‘good’ or ‘bad’ foods," says Allegra Picano, RDN, a registered dietitian at Henry Ford Health. "Instead, recognize that some foods have a greater nutritional value. Satisfy your cravings by pairing a treat with a high protein or fiber-rich food that will keep you full until your next meal.”
Why You Shouldn’t Ignore Your Food Cravings
If you have certain conditions, such as food allergies, heart disease and kidney disease, you might need to avoid certain foods to maintain your health. But ordinarily, you don’t need to eliminate a food because it lacks nutritional value.
“Research shows that restricting foods you crave could negatively impact your health rather than improve it,” says Picano. Food restrictions can increase:
- Cravings: The more you say “no” to certain foods, the more you think about and crave them.
- Overeating: When you do give in to cravings, you’re more likely to overindulge, eating a larger portion that adds extra calories.
“You’re less likely to crave a food if you let yourself eat small portions occasionally. Over time, your body will naturally crave nutrient-rich foods that provide energy and satisfy your hunger throughout the day,” says Picano.
How To Satisfy Cravings And Still Snack Healthy
Picano suggests a balanced snacking approach to fit all foods into your life while maintaining a well-balanced diet. She recommends these strategies when reaching for a snack:
- Pair “treats” with healthy snack options: Satisfy your craving by eating a small portion of food lower in nutrients with nutrient-rich snacks that help you maintain a healthy weight. Craving chips? Enjoy a small portion with some raw vegetables and hummus.
- Find new options for your cravings: There are many healthy snacks to satisfy your taste buds. Fresh or dried fruit or frozen low-fat yogurt can satisfy your sweet tooth. Popcorn or nuts can replace chips for a crunchy snack.
- Watch portion sizes: Aim for snacks that are 200-300 calories to keep you satisfied between meals. Snacks with lean proteins and fiber-rich foods will satisfy you until your next meal. To avoid overeating, practice mindful eating and eliminate distractions like television or electronic devices.
- Stay hydrated: Hunger can also be a sign of dehydration. Aim to drink about 64 ounces of water throughout the day.
- Listen to your body: Evaluate whether you’re hungry or need a break. Sometimes, people reach for a snack to ease stress or boredom. Instead of turning to food for comfort, try exercising, meditating or connecting with family or friends.
- Allow time for digestion: After eating, it can take 20 minutes for your brain to recognize that your stomach is full. Take a break after eating before you reach for another snack.
- Get adequate sleep: Cravings and hunger increase when you’re tired. Aim to maintain a healthy sleep routine. Maintain a healthy weight through meal planning if you work the night shift. Pick small portions of nutrient-rich foods like yogurt or fruit when reaching for a late-night snack.
“With this approach, you’ll have a better relationship with food, making it easier to maintain a well-balanced diet and healthy weight,” says Picano.
Reviewed by Allegra Picano, a registered dietitian nutritionist for the Henry Ford Center for Health Promotion and Disease Prevention.
