It seems we have all experienced food cravings – whether for chocolate, salty snacks or sweets. Cravings can wreak havoc on our best intentions for losing weight, so it’s important to get a handle on why and what we crave.

Step 1 - Identify cravings
Emotions such as stress, anxiety, loneliness and boredom are often at the root of food cravings. Next time a craving arises, determine if the urge to snack is truly physical hunger or an emotional craving. One way to do this is through a mood journal. Recording the time, quantity and type of food, as well as the emotions before, during and after eating can help determine why as well as what we eat.

Step 2 – Take a deep breath
Many cravings don’t last more than five to fifteen minutes, so take a deep breath and relax. Take a break and find a distraction, such as taking a walk or talking to a friend. If a craving does not subside, it may be more beneficial to eat a small amount of the food that is craved than to eat a larger (and unplanned) portion later. Better yet, choose a healthier alternative (see Step 4).

Step 3 – Don’t skip meals and stay well hydrated
Cravings can be the body’s way of saying it’s hungry. That’s why it’s so important to follow a healthy diet with regularly scheduled meals along with sensible snacks. To curb cravings, start the day with a balanced, healthy breakfast that includes protein and fiber, such as a serving of high-fiber cereal with low-fat or fat-free milk and a banana, or if you’re on the go, grab a Slim·Fast shake or a meal bar. And as thirst is often mistaken for hunger, be sure to drink plenty of water to stay well hydrated.

Step 4 – Enjoy nutritious snacks
To help curb your hunger, look for snacks that combine a bit of protein and fiber without too much sugar. Fruits and vegetables are excellent between-meal snacks. Not only are they low in calories and rich in vitamins and minerals, but they also add fiber to your diet, which can help keep you feeling full longer. Keep washed and cut vegetables along with fresh fruit in your refrigerator for a convenient, healthy snack.

Other smart snack options (100-150 calories/serving):

1. Slim·Fast Optima Snack Bars
2. Ready to eat, cut-up vegetables dipped in ¼ cup fat-free dressing or spicy salsa
3. Half an apple with 2 teaspoons of peanut butter
4. Mini bag of 94% fat-free microwave popcorn
5. ¼ cup of raisins or other dried fruits such as apricots (16 halves/2 oz.)
6. ½ cup low-fat cottage cheese with ¼ cup sliced peaches in light syrup
7. 3 Tbsp. hummus with ½ whole wheat pita
8. Small slice (1 oz.) of reduced-fat cheese with 4 whole-grain crackers
9. Individual serving size cup (4 oz.) of unsweetened applesauce + 1 Tbsp raisins
10. Four- to six-ounce carton of fruited low-fat or fat-free yogurt
11. One ounce of lean meat and 4-6 whole-grain crackers
12. Small bowl (1/2 cup) of high-fiber cereal (with 1/4 cup skim milk and 1/2 sliced banana)
13. Handful of almonds or walnuts