Craving sweets is a common issue we see in the clinic. These cravings can be triggered by various factors, both psychological and physical. Emotional triggers might include boredom, depression, stress, or anxiety. Sometimes, cravings can be due to habit or a need for comfort. On the physical side, factors like low blood sugar, thirst, or dehydration can also play a role.
Identifying Triggers:
- Emotional or Habitual Triggers: If your cravings are driven by emotions or habits, consider changing your routine. For example:
- If you snack while watching TV, try to limit eating to the dining table.
- If you head straight to the fridge when you get home from work, leave your running shoes by the fridge as a reminder to take a quick walk before you eat.
- Physical Triggers: If your cravings are due to blood sugar fluctuations or thirst, take a look at your eating habits. Often, people might skip breakfast, or under eat during the morning, and then experience cravings by mid-afternoon. To help stabilise your blood sugar:
- Plan balanced meals and snacks that include protein (e.g., dairy, meat, nuts), vegetables, and carbohydrates (e.g., wholegrain bread, pasta, rice) (see below for examples).
- Aim to eat every 3-4 hours. Going 6-8 hours without eating can cause blood sugar levels to dip, increasing cravings for sweets.
- Thirst can sometimes be mistaken for hunger. If you think you’re hungry, try drinking a large glass of water first. If you’re still hungry after 15 minutes, opt for a balanced snack.
It is also important to practice mindful eating:
- Eat without distractions (e.g. no phones, TV, books).
- Before eating, assess your hunger on a scale from 1-10 (1 = not hungry at all, 10 = extremely hungry).
- Chew your food well, savour each bite, and avoid eating everything on your plate just because it’s there.
If you’re struggling with your eating patterns and need more personalised advice, consider booking an appointment with one of our dietitians.
Example Meals and Snacks:
Meals:
- Eggs with wholegrain toast and mushrooms/spinach/tomato
- Porridge with nuts, milk, and fruit
- Tuna with couscous and steamed vegetables
- Chicken with salad and wholegrain bread
Snacks:
- Yoghurt with fruit
- Wholegrain crackers with banana and peanut butter
- Popcorn with nuts and dried fruit