How to Tame Your Sugar Cravings

If your weakness is for anything sweet, chances are you will find yourself eating more sugar than you should. Intense cravings for sweets can be hard to overcome, but even die-hard sugar addicts can find satisfying & healthy alternatives. Here are some strategies for taming your sugar monster: 1. Eliminate temptations. If you have cookies & ice cream in the house, you may have such a strong desire to eat them that your willpower evaporates. "If it's in the house, there's a strong chance you'll eat it," says Alejandra Cordovez, RD, of the Diabetes Research Institute in Miami, Florida. If you want an occasional treat, buy just enough for one serving. 2. Don't eat wrong foods at mealtime. This might set you up for hard-to-ignore cravings later on. If you have a salad for lunch, later your carb-craving body sends out signals that it wants sugar, so you might want to eat a candy bar.  Instead, try adding some high-fiber carbohydrates to your meal, so you won't have such intense cravings later. Toss some canned, drained beans into your pasta and sprinkle some toasted nuts onto your salad. If this doesn't work, keep on hand some individual portions of dessert that weigh in at 200 calories or less and have 15 to 20 grams of carbohydrates, Cordovez says. If you crave chocolate, keep snack-sized bars on hand and permit yourself to unwrap just one. 3. Eat sweets that contain lowfat dairy products. Jessica Miller, RD, CDE, CDN, of NewYork-Presbyterian Hospital in New York City suggests having yogurt or cottage cheese with fresh fruit, crumbled graham crackers, or lowfat granola. 4.Choose fruit for your snack. Spread a banana with a little natural peanut butter & sprinkle with cinnamon for a sweet treat. Try spreading almond butter on apple slices or on celery sticks. 5.Top yogurt or cottage cheese with fruit and nuts. Try to keep your serving of nuts to a couple of tablespoons. 6. How about a smoothie. Mix low-fat yogurt or fat-free milk, ice, and fresh, ripe fruit in the blender for a drink sure to satisfy your sweet tooth. 7.  Have some pudding. Make sure it's fat-free or low-fat, says Sara Crouch, Ph.D., professor of nutrition at the University of Cincinnati. "Pudding has protein from dairy, so you can go longer between meals," Crouch says. "And low-fat dairy products have the potential to lower blood pressure & cholesterol." 8. If you like to bake, use whole wheat flour to make cookies and pies. Whole grain helps you feel full longer. 9. Bake your own cookies. Homemade is always best, because you can modify the ingredients to be more healthful. 10. Get moving. If you're looking for a pick-me-up that you think sugar will provide, consider some exercise instead. Go to the gym or do other exercise. Once your body starts releasing endorphins, your energy level will go up, and your need for sugar may be a thing of the past.
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