Navigating Cravings with Dietitian-Approved Snacks
Sticking to a healthy meal plan can be tough, especially when cravings hit. According to data from MyFitnessPal, one of the biggest challenges people face is managing cravings and resisting unhealthy snacks. These hurdles can be frustrating, but what if you could tackle cravings with snacks that are both satisfying and aligned with your health goals?
Thankfully, MyFitnessPal’s dietitians have shared their top snack recommendations to help you stay full, energized, and on track with your calorie and macro goals. Whether cravings strike midday or late at night, these snacks are here to save the day.
Understanding Cravings
Cravings aren’t just about willpower—they’re often signals from your body or emotions. For example, you might crave sweets when feeling low or salty snacks when dehydrated. Recognizing what cravings signify can help you respond effectively.
Late-Night Cravings
Late-night cravings may be tied to your circadian rhythm, as hunger hormones tend to spike at night. Stress, poor sleep, and irregular eating habits can worsen these cravings. To manage them:
- Eat consistently every 3–4 hours within a 12-hour window.
- Manage stress through yoga, exercise, or deep breathing.
- Prioritize 7–8 hours of quality sleep.
Midnight Hunger
Waking up hungry at night could signal an out-of-sync circadian rhythm or inadequate daytime calorie intake. Tips to curb midnight snacking include:
- Track your calories with tools like MyFitnessPal.
- Eat balanced meals with protein, healthy fats, and fiber.
- Avoid eating 2–3 hours before bedtime.
Salty Cravings
Craving salty snacks might mean you’re consuming too much sodium or need to replenish lost electrolytes. To balance sodium levels:
- Stay hydrated but avoid excessive water intake.
- Monitor sodium intake using MyFitnessPal.
- Replenish sodium after sweating or illness with electrolyte-rich foods.
Sweet Cravings
Sweet cravings often stem from low blood sugar, energy needs, or a desire for a dopamine boost. To manage them:
- Stabilize blood sugar with balanced meals and snacks.
- Boost energy through sleep, stress management, and exercise.
- Replace sugar with mood-lifting activities like hobbies or music.
Pregnancy Cravings
Pregnancy cravings are common and likely tied to hormonal changes, nutritional needs, and cultural influences. While indulging occasionally is fine, aim for nutrient-rich snacks like fruits, veggies, nuts, or unsweetened yogurt.
Dietitian-Recommended Snacks
Here are six snacks MyFitnessPal dietitians swear by for beating cravings:
1. Roasted Seaweed Snacks
A low-calorie, crunchy alternative to chips, seaweed is packed with nutrients like B12 and iodine. Plus, it may support heart health, blood sugar regulation, and thyroid function.
2. Real Dried Fruit Snacks
Opt for dried fruits like raisins, apricots, or dates instead of sugary gummies. They’re rich in fiber, vitamins, and minerals, making them a wholesome snack.
3. Mini Perfect Bars
These bars are a sweet-and-salty treat with 5 grams of protein and only 150 calories. They’re perfect for satisfying indulgent cravings in moderation.
4. Greek Yogurt with Toppings
Pair Greek yogurt with berries and a sprinkle of chocolate chips for a protein- and fiber-rich snack. This combo supports muscle health and digestive function.
5. Steamed Edamame
A protein-packed snack, edamame is rich in fiber and unsaturated fats. Eating it in the pods can also slow you down, making it more satisfying.
6. Cucumber Slices with Seasoning
Low in calories and high in water content, cucumbers are a refreshing, hydrating snack. Season them with salt and garlic powder for a savory treat.
Managing Cravings
Cravings are normal and often signal unmet needs. To cope with them:
- Identify triggers: Use a food diary or MyFitnessPal to track patterns.
- Delay and distract: Wait 10 minutes and shift your focus to another activity.
- Choose healthier swaps: Opt for snacks that mimic the flavors or textures you crave.
- Avoid guilt: Enjoy treats in moderation and refocus on healthy habits afterward.
The Bottom Line
Cravings aren’t inherently bad—they can indicate what your body needs. By understanding your triggers and stocking up on healthy, satisfying snacks, you can manage cravings without derailing your goals. And remember, enjoying treats in moderation is key to maintaining a healthy relationship with food.
For more tips and tools, check out MyFitnessPal’s Meal Planner feature to master meal planning and snacking like a pro.
This article originally appeared on the MyFitnessPal Blog.
