We all crave comfort food from time to time. And while there is nothing wrong with an occasional trip to the drive-thru or a couple of cookies, frequent cravings for unhealthy snacks can lead to overeating. Here are some tips on how to recognize why you’re craving that sweet or salty treat, and how to kick those cravings in the future. Understand your cravings. Many of us crave unhealthy foods when we are feeling stressed, anxious or depressed. This is called emotional eating. It can be hard to control these cravings because they are not related to physical hunger. Instead, they are an attempt to use food to fill our emotional needs. Make a note of every time you overindulge so you can start to track why you snack. Address your emotional needs. Monitoring your snacking choices can reveal why you overeat. Is it after a hard day at work? Try skipping the cupcake and taking a walk or a relaxing bath instead. Do you have cravings when you are feeling depressed or bored? Then do something that lifts your spirits. Call a good friend, work on a favorite hobby or get some exercise. Change your snacking habits. Once you know when a craving might hit, you’re ready to take it on. Keep healthy snacks on hand. These could include some nuts, fruit, yogurt or even a small amount of dark chocolate. You can also create a snacking schedule. This way, you’ll know when you’ll next be taking a break for a bite of food, ensuring that you don’t pick up a less healthy snack beforehand. If you are someone who craves too many sweet or salty snacks, then understanding your eating habits—and planning ahead—can make all the difference. Making changes one step at a time will boost your future health and set you up for snacking success. Sources: Academy of Nutrition and Dietetics; American Heart Association; HelpGuide Need dietary counseling? Certain dietary counseling may be payable as a Preventive Care (wellness) service in accordance with ACA requirements. Your plan covers dietary/nutrition services for adults and children who are overweight or obese and have additional cardiovascular or diabetes risk factors. Speak with your physician to see if you would benefit from these services. To find a network provider, call the Member Services number on the back of your card or visit www.kerncountyhealthbenefits.com. Understanding carbohydrates If you have diabetes, your to-do list likely includes tracking the carbohydrates (carbs) in your diet. Here’s food for thought on why carbs are so important for controlling diabetes. Carbs affect blood sugar When you eat foods with carbs, your body breaks them down into glucose. Then your pancreas releases insulin to help your cells absorb that glucose. Eating foods with healthy carbs can help you control your blood sugar—and your condition. Balance is key To avoid blood sugar spikes and reach your blood sugar goals, choose carbs that are digested more slowly. Try to fill up on low-sugar, low-starch, fiber-rich carbs that are packed with nutrients. These include non-starchy vegetables like broccoli, tomatoes, green beans, lettuce and cucumbers. You can also enjoy foods higher in starchy carbs in moderation. These include fruits like apples, blueberries and strawberries. Try to consume fewer refined, highly processed foods and drinks. Watch out for white bread and white rice and for those with added sugar, such as sugary drinks; sugary cereal; and sweets, like cookies, cake and candy. The payoff is worth it. Well-controlled blood sugar can reduce your risk of serious diabetes complications and help you feel your best. If you have questions about carbs, be sure to stay in touch with your diabetes care team and ask questions as they come up. Sources: American Diabetes Association; National Institute of Diabetes and Digestive and Kidney Diseases How to turn unhealthy cravings into healthier snacking
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