2. Drink a full glass of water 10 minutes before eating
Try and eat foods in the most natural state as possible.
(Salt, which is in almost everything targets a craving for sweets)
Brush your teeth immediately after eating
Eat smaller meal more consistently (Ideally 5-6 meals a
day)
If you get bored, do something that involves momentum
(throw the ball for your dog, go for a walk, or run errands)
If you’re not in a position to move around, put a non-
preserved food in front of you with very little sugar (apples,
celery, carrots etc.) fruits such as bananas, strawberries, or peaches that are
high in sugar have a tendency to not “fill you up” and make you want to eat more
4. The ingredients are from most to least predominant
Check the serving size to see exactly how much you are
eating.
Avoid foods high in trans fat, sugar and sodium
Stick with short ingredients, if you can’t pronounce the
ingredient or you don’t recognize the ingredient, put it
back on the shelf.
Any ingredient ending in “ose” or “ol” are hidden
sugars
6. Bosley E. How to Satisfy your cravings healthily. CNN.
Website:
http://www.cnn.com/2008/HEALTH/diet.fitness/09/17/cl.
cravings.eating/index.html?iref=mpstoryview. Published:
December 9, 2008. Accessed: May 2, 2015.
FDA. How to Understand and Use the Nutrition Facts
Label. U.S. Food and Drug Administration. Website:
http://www.fda.gov/Food/IngredientsPackagingLabeling/L
abelingNutrition/ucm274593.htm. Accessed: May 2, 2015.
Fries WC. 13 ways to fight sugar cravings. Web MD.
Website: http://www.webmd.com/diet/13-ways-to-fight-
sugar-cravings. Published: June 22, 2011. Accessed: May 1,
2015
Editor's Notes
Cravings are something that everyone deals with. Some more than others, but nonetheless, we all get them. These are just a few ways that you can get rid of cravings. For instance, when you aren’t fully hydrated, it sends the same signal to the brain as if you are hungry. Thus, it is an easy mix up. Eating meals every few hours will help eliminating binge eating. If you do decide to cave into those cravings, you are less likely to eat as much of them. Sure not all of these things are best for everyone, but they are small tricks that can help you eliminate over-indulging in sweets.
Going out to eat is inevitable and often a great treat. Meeting with friends, treating your family, or just simply not wanting to cook that day are all reasons people go out to eat. How many times have you gone to a restaurant and ordered something you weren’t quite sure what you were going to get? Keeping these few words in mind will help differentiate between healthy and unhealthy options. Words on the left side of the chart are healthy, while words on the right aren’t.
There are so many things that contribute to healthier food items. Although there is a nutrition label, most people don’t know how to read them. Here are a few tricks one can use when deciding if the food product is healthy for you or not. Checking the serving size is crucial. Have you ever measured out home cereal you eat as opposed to how much you actually are supposed to eat? I know when I did it, I was eating nearly 3 times as much as I was supposed to. This is the case for most foods.
This pictures is a breakdown of the nutrition fact label from the Food and Drug Administration. This is an aid to help you see what you want to focus on, lower, or increase when looking at the label, and the order in which one should look at these facts. Focusing on these items will be crucial when trying to find healthier options for you family. It will also make grocery shopping easier as you start becoming familiar with different options.
