When it’s 2 p.m. and you want to eat something salty, sweet and crunchy, make a good food decision.

Turn that food craving on its ear! Match your food craving to a nutritious snack you love!

Depending on your mood or taste buds at the time, you might crave something sweet, savory, creamy, crispy, or all of the above.

Many times, the foods you are craving are ultra-processed and not very nutritious. Three things can happen:

▶ It satisfies you right now but it does little to regulate your appetite the rest of the day.

▶ It explodes your calorie count for the day and you gain weight.

▶ You feel guilty after eating the food.

But what if you could satisfy your cravings, nutrition needs AND your taste buds at 2 p.m.?

Use my Google Sheet here to find the flavor/food quality you’re craving in the first row, then choose from the list of snack options below it. 

Take It To The Next Level: Notice When Cravings Hit.

Cravings are normal.  Turn them around to your advantage!

But if you notice cravings are undermining your larger health goals, investigate whether cravings are happening for reasons other than physical hunger.

When you experience food cravings and you’re not physically hungry, take notice of your awareness to your triggers by asking:

♥️ What am I feeling?

⏰ What time is it?

👯♂️ Who am I with?

🗺 Where am I?

🤔 What thoughts am I having?

Write it down and look for patterns. If you feel healthy and satisfied with your eating habits, don’t change a thing. 

While the yogurt/walnuts combo makes a delicious, nutritious, satisfying snack, sometimes it’s fun (and normal) to “splurge” (guilt-free) on that slice of cheesecake. 

Eat better consistently!

Mark Dilworth, PN1-NC, CDS, NMH, LWM

Nutritionist, Dietary Strategies Specialist, Specialist In Nutrition For Metabolic Health and Lifestyle Weight Management Specialist

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