When craving junk food, reach for protein/fiber-rich options like Greek yogurt with berries, apple slices with peanut butter, or nuts and seeds, which satisfy sweet or salty urges with nutrients. For salty cravings, try veggie sticks with hummus or cheese with whole-grain crackers; for sweet, opt for fruit with a dip or dark chocolate, or even homemade healthy versions of fries or pizza. Drinking water first can also help, as thirst is often mistaken for hunger.
Protein- and fiber-rich snacks can provide beneficial nutrients and help keep you satisfied between meals. Examples of nutritious, filling snacks include hummus and sliced veggies, cheese with whole-grain crackers, and yogurt topped with fruit, nuts, and/or seeds.
Potato chips aren't the only way to satisfy a salty tooth. Try lower sodium options, such as sunflower or pumpkin seeds and low-sodium nuts and pretzels. “The little hummus cups with vegetables or pretzel thins are also a better option.” Recognize hunger cues versus cravings.
Crumpets are lower in calories but slightly higher in salt. If your idea of a nostalgic treat, like mine, is a slice of processed cheese on top of a buttered crumpet, then be aware that crumpets contain up to double the salt of both muffins and bagels, and more than sliced white.
Choose packaged foods that have less or no added sugars such as plain low-fat or fat-free yogurt, unsweetened applesauce, or canned fruit packed in its own juice or water.
When it's air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That's because it is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers and other health problems.
Just try to think of your meals in terms of balance. 80% healthy, whole foods, and 20% for fun, less-nutritious treats. The key is consistency over time, not perfection at every meal. So, if one day you have a pizza, no big deal—just aim to get back on track with your next meal.
The 3-3-3 rule for weight loss is a straightforward habit-based approach: eat three balanced meals per day, drink three bottles (roughly 1.5–2 L) of water by around mid-afternoon, and engage in three hours of physical activity each week.
What is the best single food for survival? While there are several contenders, potatoes are often cited as one of the best single foods for survival due to their caloric density and nutrient content.
"The best thing to do is eat higher-potassium foods like fruits and vegetables," Dr. Antman says. The AHA recommends four to five servings each of fruits and vegetables per day, totaling eight to 10 servings.
And if you're craving something sweet, reach for some fruit. Fresh fruit can satisfy your sweet tooth without causing a sugar crash, while giving your body more of the fiber it needs.
