Cravings don’t mean you’ve failed your healthy eating plan. Nutritionists Lola Berry and Jessica Sepel say the trick is to work with them, not against them.
Cravings hit hardest when the days get shorter and cooler. Instead of trying to white-knuckle through them, two well-known Australian nutritionists suggest a different approach: swap, don’t skip.
Sweet tooth? Look for natural sweetness
Lola Berry, a nutritionist, author and yoga teacher, says she has “a massive sweet tooth”. For her, it isn’t about missing out. Instead, she replaces processed sugar with wholefoods, such as banana in a smoothie. When she needs more sweetness, she uses dates, maple syrup or honey. All three contain fructose, so if you’re avoiding it, she suggests rice malt syrup or stevia. One of her favourite treats is a raw chocolate mousse made with avocado and raw cacao.
Dairy: try a plant milk
Berry suggests cutting back on dairy if you’re trying to clear up your skin. Almond milk still offers some calcium. Drinking-style coconut milk is lighter than the tinned kind, and macadamia milk is another option. You can also blend your own nut milk at home.
Bread and pasta: change the base, keep the meal
If you can’t give up bread and pasta, you don’t have to. Berry suggests paleo-style breads, zucchini noodles, or packet pastas made from mung beans, kelp or mushroom. She notes they’re fairly plain on their own but delicious with your own sauce or pesto.
Jessica Sepel: change how you eat, not only what
Nutritionist and author Jessica Sepel shares three habits:
- Notice your cravings. She believes they can be a signal, and suggests choosing good fats such as avocado, nuts, seeds and coconut oil over less healthy ones.
- Eat mindfully. Put your phone away and turn off the TV. Focus on the smell, taste and texture of your food. Sepel says you’ll feel “more satiated, more peaceful and satisfied”.
- Swap, don’t deprive. “Eating healthy doesn’t mean deprivation – often, it just means finding smarter ways to enjoy your favourite foods.”
Want to know why so many of us overdo the treats? Read the CSIRO research on junk food, and try Dr Joanna McMillan’s eight habits for eating well.
