Week 4

Food cravings Craving swaps

However good our
intentions, when a food Try these healthier alternatives

craving strikes it can be a – but remember to still count

real test of our willpower. the calories:

SWAP crisps FOR pretzels

SWAP chocolate FOR dates

There is debate about why we have sticks of gum over a day can make you
cravings. They can be caused by our ill. SWAP fried chips FOR oven chips
emotions and by such things as such as SWAP fizzy drinks FOR diet versions
stress, boredom, habit or insecurity. Use Brush your teeth
Brush your teeth with toothpaste. SWAP deep pan pizza FOR thin crust
these tricks to help combat cravings:
Once your mouth is minty clean and SWAP sweet and sour FOR stir-fry
Don’t go hungry fresh, some people find it helps to get
Hunger can make cravings worse. Keep SWAP sweets FOR raisins
rid of a craving.
your energy levels topped up with some
healthier high-fibre snacks. Reduce temptation
You’re less likely crave unhealthy foods
Drink water if they’re not readily available – so
Some people find water helps to calm avoid buying them!
cravings. Because water is filling, it
Set a time limit
can trick your body into thinking it’s
satisfied. Hot drinks can work too. Cravings are fleeting. Try holding off Super soups
for 30 minutes and find something to
Find a distraction distract you in the meantime. Chances Soup is filling, tasty and can be low
Find an activity to take your mind off are, your urge will pass once the in fat. Make a batch at the weekend
your craving. Go for a walk, have a time’s up. and store it in portions for lunches
bath, call a friend, listen to music.
Have a small portion during the week. Why not try:
Chew some gum If the desire just won’t go away, give in, • Mexican bean and tomato:
Some people find chewing sugar-free but do it the smart way: have a small 117kcal
gum curbs their appetite. But don’t portion and reduce your calorie intake
• Chunky chicken and sweetcorn:
overdo it as chewing more than 20 later to stay on track.
244kcal
• Carrot soup: 103kcal
How to stretch
For the recipes, see the
Learn how to stretch and cool
down after a run or workout to Change4Life Meal Mixer at
gradually relax, improve flexibility nhs.uk/c4lrecipefinder
and reduce soreness. This routine
should take about five minutes.

nhs.uk/stretch

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