Snacking, when it’s done right, serves a few purposes. A nutritious, balanced snack can help keep you energised between meals. Small, nutritious snacks can also help control your hunger at mealtimes. However, stressful situations can often lead to mindless snacking or stress eating.
Your body’s response to stress is to send out cortisol, known as the stress hormone. Cortisol sets the body in fight or flight mode, and your brain is alerted that it will need fuel to fight whatever threat is causing the stress. Therefore, you might start craving sugary, salty, and fatty foods.
For most of us, it’s too easy to find a store, a vending machine, or even our kitchen cupboards to satisfy our cravings with foods that are loaded with fat, salt, or sugar.
So, here are some suggestions for alternative nutritious snacks that can satisfy whatever you’re craving.
If You’re Craving a Sweet Snack
Sometimes we crave sweets when our energy level is diving. Sometimes we turn to sweets as a treat or a reward. Unfortunately, many sweets can have a very high-calorie cost, which is counterproductive if you’re trying to manage weight or maintain a healthy weight.
Here are some tips to satisfy the craving without sacrificing good nutrition:
High Protein Snacks
When you’re craving a candy bar, opt for high-protein snacks instead, such as a protein snack bar. Not only can these satisfy your craving for sweets, but they can also control your hunger.
Cooked Fruit
The texture of cooked fruit makes it seem more dessert-like. Try roasting peaches or pineapple in the oven, or cooking sliced apples or plums until tender with spicy-sweet cinnamon or nutmeg.
Adjusting Your Morning Coffee
In today’s market, many coffee beverages include sugar, fat, and calories, which can offset the inherent benefits of caffeine, such as alertness and a feeling of increased energy. If you have a sweet tooth or simply can’t stand black coffee, go with a latte but have it made with nonfat or low-fat milk. Add a little bit of sweetener, cinnamon, or cocoa powder.
If you’re looking for a healthier alternative, try a glass of High Protein Iced Coffee – a protein and energy-packed refreshment, and with only two grams of sugar per serving.
Chocolate Meal Replacement Shake
If you’re on a weight loss journey, consider using chocolate-flavored protein powder in your meal replacement shake to satisfy your cravings for chocolate.
If You’re Craving a Creamy Snack
Foods with a creamy, smooth texture are pleasurable to eat, and many people associate them with comfort. If you’re looking to satisfy your craving by turning to rich ice cream or high-fat cheeses, then you might want to try one of these alternatives:
Yogurt
Try plain nonfat yogurt mixed with a little honey or maple syrup and topped with fresh fruit.
Frozen Bananas
Peel bananas, wrap them in waxed paper, and freeze them. Afterward, you can slice and eat them, or throw them in the blender for a “one ingredient” ice-cream-like treat.
Low-Fat Ricotta Cheese
Blend with a little fruit and a dash of sweetener for a pudding-like treat with some hunger-busting protein.
Chia Pudding
Mix 1 tablespoon of chia seeds with ½ cup of vanilla soymilk. Let stand for 10 minutes until it starts to thicken, then top with fresh fruit.
If You’re Craving a Crunchy or Savory Snack
The craving for foods that are crunchy and salty is sometimes triggered by frustration or stress. That’s because the act of chewing and working the jaw muscles relieves tension.
Here are some healthier alternatives that could satisfy that salt-fat craving:
Cottage Cheese Dip
Whirl nonfat or low-fat cottage cheese in the blender until smooth. Stir in a little dark mustard and use it as a dip for crunchy veggies.
Kale Chips
These are easy to make. Remove tough stems, break leaves into bite-sized pieces, and wash and dry thoroughly. Toss leaves with a little olive oil and salt, spread on a baking sheet, and bake for 10-15 minutes at 350 degrees, turning occasionally until edges are brown.
Popcorn
After popping, dust with a little low-fat Parmesan cheese or chili powder to satisfy that craving.