“Candy season” runs from Halloween to Easter, and you always can count on sweet treats and chocolate to tempt you nearly everywhere. Brightly colored packages, great deals (2 for 1!), and carefully placed bags (near the front aisles or checkout counter) are at every grocery store, convenience store, or market. In addition, delicious treats are plentiful at your office, house, and holiday gatherings, making it hard to say, “No.”
Sugary and fat-rich chocolates and other sweets—such as cookies, cakes, pastries, and ice cream—are some of the most craveable foods. How can you balance enjoying sweets without derailing your health and fitness goals? Try these 8 tips to help manage your sweet tooth.
- Choose “nature’s candy.” When you’re craving sugar, reach for something naturally sweet—fruit! It contains natural sugar plus vitamins, minerals, fiber, and antioxidants, which make your choice both satisfying and healthy.
- Distract yourself. Take a walk, make a phone call, or grab a glass of water. Most cravings will go away with time if you’re patient.
- Follow a consistent eating plan. Skipping or going too long between meals often leaves you feeling irritable, unfocused, and “hangry,” so quickly digested carbs (sweet snacks and sugary drinks) are an easy target. Eat regular meals and snacks to help keep your blood sugar stable and cravings at bay too.
- Stay well hydrated. It’s easy to confuse hunger with thirst, so be sure to drink enough water and other no- or low-sugar drinks throughout the day. Tired of plain water? Add sliced lemon, lime, oranges, or cucumber. Maybe try plain or flavored sparkling or seltzer water. Or enjoy unsweetened or lightly sweetened herbal tea.gat balanced meals and snacks.
- Build a nutrient-rich “power plate” with whole-grain carbs, lean protein, and healthy fats to help keep you fuller longer. You’ll feel less tempted by every sweet nearby as well.Take charge of your environment. You can’t control your entire eating environment, but you can take charge of it. Avoid buying tempting foods (no matter what kind of discount is offered), keep goodies out of sight (stash cookies in the back of your pantry or kitchen cabinet), and purchase smaller packages (individual size vs. family size)
- Enjoy a square of dark chocolate. Chocolate that’s at least 70% cocoa is a rich and tasty treat, and it’s high in flavanols (compounds found in plants) that are linked to cardiovascular health.
- Indulge (mindfully)! Accept your craving and choose a small portion of that homemade brownie, decadent cookie, or handful of your favorite candy, and eat mindfully. Often, the first few bites are the best anyway. Take your time, chew slowly, savor, and enjoy.
* The views expressed are those of the author and do not reflect the official position of the Uniformed Services University of the Health Sciences or the United States Department of Defense.
