The mind is a powerful thing, and even when we’re not hungry, our brain can generate a craving for food to bring satisfaction and soothe a spiraling mind. According to Joy Bauer, registered dietitian and TODAY Nutrition and Healthy Lifestyle Expert, we have two systems running at once: one that signals our biological need for food and another that is fueled by our “hedonic system, which is all about pleasure, reward and food cues.”
Understanding Cravings
Bauer explains that in a world where tempting food is everywhere, the reward system can get loud and drown out the signals telling us we’ve already had enough. To quiet the mind and find out what the body really needs, Bauer suggests pausing before giving in to cravings. Instead of immediately grabbing a snack, take five or ten minutes to name the feeling driving the craving. Sit with your thoughts and determine whether you’re tired, bored, stressed, or something else entirely.
Certain foods prompt our brains to release dopamine, and they’re typically the ultra-processed ones high in sugar, fats, and sodium. Because they make us feel good, we turn to them when we’re feeling low, lonely, or out of sorts. However, if we don’t immediately indulge our cravings, they’ll pass, allowing us to exercise more control over the foods we choose to eat.
Pairing Mental Strategy with Nutrient-Dense Foods
Bauer suggests pairing this mental strategy with satisfying and nutrient-dense foods to eat throughout the day, particularly those with protein and fiber. This combination keeps us full, steadies our appetite, and quiets the craving chatter before it has a chance to take over. Some examples of healthy snacks include Greek yogurt with berries and chopped nuts, turkey-bell pepper roll-ups dunked in mustard, hummus and crunchy veggies, or even frozen grapes or a juicy apple.
By anticipating cravings and having healthy treats stashed in the fridge and freezer, we can satisfy our wants and needs at the same time. Bauer likes to have peanut butter banana protein pudding, healthy chocolate milkshake, or dates with chocolate and peanut butter on hand to curb her cravings.
Original reporting: Dallas TX News (HLL/CB) — read the source article.
