Many of us are familiar with that feeling of wanting to reach for certain foods when we’re stressed, emotional or simply bored. When we use food to cope with these emotions, it can certainly provide temporary relief. However, this can often lead to feelings of guilt and shame as we may not always pick the healthiest foods.

Cravings are a common struggle. But there are techniques to manage them successfully. I'd like to share some steps that can shift your perspective and allow you to experience cravings in a healthy, guilt-free way. The key? Awareness!

Ayurveda emphasizes the importance of understanding our bodies and the subtle signals they send us. This includes becoming attuned to food cravings, which can be valuable indicators of our needs. Ignoring these signals disrupts our body's innate intelligence, hindering its ability to guide us towards optimal health.

Here are a few questions I’d like you to ask yourself when you have a food craving:

Am I actually hungry? Listen to your body's physical cues. Is your stomach growling, are you experiencing low energy, or do you have a headache? These are signs of genuine hunger.

How long has it been since I last ate? Maintaining balanced meals and snacks at regular intervals, typically every 3-4 hours, can contribute to stable blood sugar levels and potentially minimize cravings.

If you are not hungry then let’s understand these cravings:

What emotions am I feeling right now? Cravings for comfort foods can be triggered by various emotions including stress, boredom, sadness or loneliness.

Is this a familiar craving? Do specific emotions consistently lead you towards specific foods? For instance, sweets like chocolate or ice cream may be your go-to during periods of sadness, while chips might be your stress reliever.

Recognizing these patterns will help prepare you for when cravings arise. Write your responses down in a journal or on your mobile. These are valuable insights to guide you.

Exploring alternatives for your well-being
Taking a moment to address your emotional needs can help you avoid unnecessary snacking. Before reaching for food, consider if there are other activities that may be comforting or relaxing. Could you:
 

• Take a short walk or do some gentle stretches?

• Chat with a loved one? Perhaps a friend who will help take your mind off things?

• Listen to calming music or something uplifting?

Smart snacking and being prepared
If a snack is indeed what you need, that is perfectly fine. Here are tips for keeping healthier options on hand:

Shop for snacks with a short list of recognizable ingredients (ideally 5 or less).

Avoid ingredients with numbers or colors, as these often indicate artificial additives or preservatives.

For example, here is a comparison between two types of potato chips. Check out the ingredients.

Healthier option: Potatoes, vegetable oils (sunflower and/or avocado oil), sea salt.

Unhealthier option: dried potatoes, corn starch, corn oil, sugar, salt, soy lecithin, onion powder, maltodextrin, dextrose, brown sugar, fructose, tomato powder, garlic powder, yeast, soybean oil, natural flavors, sunflower oil, gum acacia, paprika extracts, annatto extracts…🫣

To get your started, here are a few ideas when looking for:

Salty & crunchy snacks: Baked vegetable chips (potato, sweet potato, cassava, plantain), roasted chickpeas, lentil chips, popped lotus seeds, nuts and seeds mix.

Sweet snacks: Dark chocolate, dried fruit, protein balls (oats, nut butter, dates), fruit & nut bars, chia seed pudding, homemade granola bars.

Finally, practice mindful eating and savor every bite. Being present while eating helps us understand when we are satisfied, thus keeping us from overeating.

Remember! You don't have to completely eliminate treats! By planning healthy snacks in advance, you'll be able to make choices that satisfy your cravings while supporting your overall health.​