Study shows: Taking on one kind of craving at a time may help you eat less.
Who knew: If you approach one craving at a time (salty, sweet, crunch, creamy), you’re less likely to overeat. That’s because we tend to take in more when we taste different flavors, compared to when we have a single one. So processed foods, which tend to combine lots of flavors (like sugar and salt) or textures, are essentially priming your brain to pig out. Our advice? Stick to healthy snacks that are about 100 to 200 calories with 15 to 30 grams of carbohydrates, like the options on the next pages.
Sweet: Greek yogurt with berries
When you’re looking for an energy-boosting snack that will also tame a sweet tooth, Greek yogurt is a sure and easy bet. “Greek yogurt offers a thicker and creamier texture with a tart taste, and has more protein compared to regular yogurt,” says Kathryn Cottell, registered dietitian nutritionist for Stony Brook Medicine. “It also helps you stay full for longer, since it’s packed with protein, and also contains probiotics, calcium, antioxidants, and fiber that are good for your gut.” For an added antioxidant boost, toss in a cup of berries. “Blueberries contain less sugar than most berries, but packs 200 percent of your recommended daily intake of manganese, a mineral that helps regulate blood sugar, heal the skin, and maintain bone health,” says Frances Largeman-Roth, RDN, nutrition expert and author of Feed the Belly and Eating in Color. Or try one of these ten healthy toppings for Greek yogurt.