Wouldn’t life be simpler if we could just wave away food cravings? It would definitely make losing weight a lot easier. As tempting as that sounds, there’s no sure-fire way to banish cravings once and for all. But you can satisfy cravings with healthier food instead of reaching for junk food.
A lot of cravings are texture-based: you want the crunch of potato chips or the smoothness of a slushie. The American Heart Association created a full guide of nutritious snacks no matter what texture you’re craving:
Creamy
Instead of this: While ice cream may come to mind first, there are a variety of other smooth snacks that can be just as satisfying.
Try munching on this:
- Fresh avocado spread on whole grain bread OR ½ avocado eaten plain with a spoon
- Warm 1 tablespoon creamy peanut butter in the microwave for 10 seconds and drizzle over ½ cup low-fat, no added sugar frozen yogurt.
- Puree some berries and swirl into a cup of low-fat yogurt with no sugar added.
Crunchy
Instead of this: Pretzels and chips have a crunchy texture that you may crave, but they can come with a lot of extra sodium that you don’t need.
Try munching on this:
- ¾ cup whole grain cereal, no added sugar
- Crunchy unsalted nuts
- Whole grain crisp breads
- Plain popcorn; to add some flavor, experiment with various spices like cinnamon or your favorite spice or herb
Liquid
Instead of this: Sweet tea or soda may sound refreshing, but it can take a while to work off all those empty calories. A medium-sized fancy mocha coffee drink with whipped cream can be 400 calories- and that’s before adding sugar or honey.
Try sipping on this:
- Plain iced tea made with a squeeze of lemon. You can sweeten with berries or a non-caloric sweetener
- Add fruit slices to a glass and fill with club soda
- Instead of the fancy mocha drink, choose a small latte made with nonfat milk and topped with cinnamon which is about a quarter of the calories.
Squishy
Instead of this: Jelly-like candies or even kids’ “fruit” snacks might sound like squishy fun in your mouth, but other options pack more nutrition.
Try munching on this:
- Fresh grapes are sweet and juicy; freeze them for a few minutes for a fun texture
- Make tapioca pudding with squishy tapioca pearls; follow the directions on the box, only use half the amount of sugar or a non-caloric sweetener and fat-free or low-fat (1%) milk
- Cherry tomatoes and room-temperature string cheese are squishy, stringy fun
Crispy
Instead of this: Some folks may not like apples because they can be soft and mealy or grainy; the same can be true of over-cooked potatoes.
Try munching on this:
- Choose crisp apple varieties like: Braeburn, Honey Crisp, Fuji and Gala; avoid Cortland, Red Delicious or Rome which can be softer
- Choose red potatoes or white potatoes and don’t overcook; avoid Russet potatoes which are high in starch making them perfect for mashed potatoes – but also making them seem ‘mealy or grainy’
Check out even more healthy eating tips on our blog.
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