Dealing with Food Cravings

By Karen Best Wright, B.S. Community Health Education
Pathway to Healthy Living

When you are craving something to eat, the first thing to determine is if you are actually hungry because you haven't eaten a proper meal, or if you just feel like munching. If you haven't actually had a nutritious meal in several hours, then it's time to fix a highly nutritious meal or snack, no quick junk food. The key is to make sure the food is dense in nutrients, meaning a lot of nutrients for the amount of calories.

If you realize that you have had a proper meal and you just feel like eating anyway, the "need" to eat is not caused by hunger. It may be caused by boredom, stress, loneliness, habit, hormones, and even medication that you may be taking.

1. The first thing to do when craving something to eat when you really do not need any food is to drink a large glass of water. Sometimes what your body is really telling you is that you are thirsty.

2. Often, eating small nutritious meals or snacks throughout the day can prevent the desire to binge on junk food.

3. When a craving hits, do something else for a while. Many times that desire to munch will go away when you get your mind on something else.

4. If you are on medication, ask your doctor if that can be affecting your appetite. Increased appetite is the unfortunate side-effect of many medications. They can make you want to eat all of the time, even when you know you can not possibly really be hungry, you just feel hungry and want to eat anything and everything in the house.

5. If you have a problem with snacking too much, DO NOT buy ready to eat snack food, unless they are raw vegetables without the dip. If you have to actually cook something to eat, you may feel it is not worth the effort and will settle for a glass of water, nice hot herb tea, or a carrot to munch on.

Karen Wright, B.S. Community Health Education
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Comments

[Angela]

I find this to be true! many times i just need water! I feel deprived, and I am so used to 'eating' to satisfy myself! No wonder we go straight for the food. Also i want to add, that the reason 'we' crave bad foods is b/c our bodies are out of balance. Two examples: First- Sugar or simple carbs manage to go straight into the blood stream giving us an "on the go" feel instantly even though it does not last long and in the long run we are depriving our body on foods that give us lasting energy. 2nd- Fatty greasy foods combined with simple carbs and sugar have shown to release nurotransmitters in the brain that stimulate the same parts of the brain that heroin or other drugs do. producing a feeling that causes us to desire those foods again when needing a boost. These Foods do not give you energy. They rather take the energy you have stored and waist it in small spurts, leaving you tired and exhausted later.
Now back to drinking water! I admit, i do not drink enough myself! However it will allow you to eat when you are hungry and only hungry. Eating 6 or so small well balanced meals , with Good fats, complex carbs, fruits and veggies with plenty of water 8 to 16 ounces each meal can truly give you energy that many people dont even belief is possible! Its an amazing thing to think that food can be such a great source for true balance in ones life.

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thanks for the tips. now i know why i am craving sometimes for food.