Snacking: How to control cravings?

Christine Zalnieraite

2020 Jun 10

3 min read

Oh, snacking… Sometimes it is more dangerously sneaky and insidious than binge-eating or overeating. Sneaky because it can easily turn into an unconscious and uncontrollable habit. We don’t even notice but such things as stress, anxiety, depression can urge us to run for comfort food.

It would be awesome if we would crave for veggies, fruits or seeds. But forget it. It’s all about those salty, crunchy snacks and sugary treats.

Ways to control your food cravings

1. Use smaller dishes or substitute your snacks with something… healthier. 

When snacking, it’s best to use the smallest dish in your cabinet. The bigger the bowl, the harder it will be to stop yourself from finishing up the whole thing. 

2. Get rid of junk food – don’t buy it, don’t store it in your cabinets. If possible, ask your loved ones to keep their snacks away from you as well.

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3. When snacking, do it slowly. Enjoy the taste! Where’s the fire? Try to eat slowly with no distractions, phones, TV, etc. You’ll give your body some time to properly digest it and consume it, eventually, you will feel fuller and more satisfied! 

4. Ask yourself, are you really that hungry? Or is it just boredom kicking in?

5. Try planning meals or cooking wholesome foods. Prepare for the next day exactly what and when you are going to eat – that way it will be easier to control snacking.

6. Stay properly hydrated and get enough sleep. Usually stress-eating or snacking can be a result of dehydration or lack of sleep. If you catch yourself sashaying to the fridge, instead, go to the faucet and have a glass of water.

7. Clean out those kitchen shelves and cupboards, reload with new, healthy ingredients. Spring cleaning occurs for kitchens too, you know that, right? Take your time to give it a sweep and investigate what stocked goods you have.

8. Ziplock bags – have you tried them? You can measure and put the amount of snacks you need before you go out. Easy and useful!

[1] Schübert H., Müller U.A., Kramer G., Müller N, Heller T., Kloos Ch., Kuniss N. Snacking is Common in People with Diabetes Type 1 and Type 2 with Insulin Therapy and Is Not Associated With Metabolic Control or Quality of Life.
[2] Sanchez, C; Killgore, W; Gehrels, J; Alfonso-Miller, P; Grandner, M. Nighttime Snacking: Prevalence And Associations With Poor Sleep, Health, Obesity, And Diabetes.

Written by

Christine Zalnieraite

Christine is a registered and licensed dietitian (RD, LD) with more than eight years of professional experience. Christine is an expert in dietetics that includes human nutrition and the regulation of the proper individual diet. She alters patient's nutrition based on their medical condition and individual needs. Education: Master’s degree in Human Nutrition and Food Safety and two Bachelors of Science - Bachelor in Clinical Nutrition and Dietetics, and Human Nutrition and Food Safety. Also, she continues to deepen her knowledge in Ph.D. studies of Medical Science and Dietetics.

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