How can we satisfy sudden food cravings in a healthy way?

Food cravings are "I want it", not "I am hungry". Usually you're feeling happy, glad, mad, sad, lonely, bored or depressed. And usually, you're craving high calorie foods, not fruit or vegetables. The smart way to answer food cravings is to give yourself a break. Since you're not hungry, do something else first, like drink a big glass of water, or practice my 4-7-8-Belly Breath, or pump out a few push ups.  And then make yourself sit down and put on a plate what you were craving. See if you can enjoy it more or eat less, either works. 

It's such a smart idea to develop strategies for dealing with situations that you consider to be your weak points in maintaining your personal health and wellness.
Here is a meaningful way to cope with the powerful cravings that pop up at random times during our days.

1) Let's Make a Deal:  Let's say that your craving is for chocolate.  Allow yourself 10 minutes to write about this craving on a sheet of paper.  This mini-journal is for you and only you, so spelling does not count.  Please write about anything related to your cravings.   If at the end of the thinking and writing exercise you still want that chocolate, you've earned the right to break off a reasonably sized piece of that candy bar.  Savor it, enjoy it and know that you were truly hungry and not simply eating mindlessly.

Be kind to yourselves!

As a fitness trainer I usually advise my clients to have a healthy snack with them at all time. Whether they are in the office, at home, or in the car. Being able to zap the sudden urge to grab a doughnut or some oily potato chips can be a lifesaver. I also ask them if they see any treads with these “sudden” craving, considering that more times then not they do happen around the same time of day. All you have to do is ask your self, and by doing so you can be more prepared to tackle those pesky cravings we all hate!

All great answers but in my opinion the best way to deal with cravings is to change your diet as a whole.  This can be accomplished many ways but in my opinion the best is below.

Have balance in your diet.  Most cravings come from an elevated blood sugar level and the rapid fall causing the body to send signals that more food is needed.  The more balanced the diet is, the slower the digestion, the more regulated insulin levels are, the less the release of insulin.

I try and advise all of my clients to never eat carbs by itself at a meal.  I try and encourage all clients (even with snacks) to eat a fat or protein along with the carb.  So for instance I believe it can set people up for failure if eating just an apple but combining an apple with cottage cheese, nuts, cheese or some kind of lean meat can slow down digestion and have less of an impact on blood sugar levels causing greater satiety.  

Best ways to improve satiety (decrease hunger)

• Your largest meal should be breakfast (never skip breakfast)
• Eat frequently throughout the day
• Never eat carbs by themselves
• Try to get a protein, complex carb, plenty of fiber, healthy fats in most of your meals
• Eat more veggies
• Drink more water
• Try and use more complex carbs vs simple sugars

 

The secret to facing down a food craving is to first ask yourself a key question, says bariatric medicine specialist Dr. Craig Primack. Find out what that question is, and why time is on your side when you're trying to conquer cravings, by watching this video.