Conquer your 3pm sweet tooth: A Dietitian's guide to healthy snacking
Conquer Your 3 PM Sweet Tooth: A Dietitian's Guide to Healthy Snacking
Are you familiar with the infamous 3 PM slump? That moment when your energy crashes, and the cravings kick in, often for something sweet? Fear not! We're here to share strategies to help you conquer that pesky sweet tooth and power through your afternoon without derailing your health goals.
Understanding Sweet Cravings:
First, let's talk about why sugar cravings hit so hard in the afternoon. Several factors are at play:
Blood Sugar Rollercoaster: After lunch, blood sugar levels can dip, leaving you tired and craving a quick energy boost.
Habitual Snacking: If you're used to reaching for a sugary treat at this time every day, your body may have come to expect it, creating a habitual craving.
Emotional Triggers: Stress, boredom, or the repetition of the workday can trigger cravings for comfort foods like sweets.
Unsatisfied with your lunch: In an attempt to keep your calories in check, it is all too easy to consume a low carb, unsatisfying meal that leaves you wanting more.
Strategies to Overcome Sweet Cravings:
1. Opt for a Nutrient-Rich Lunch, Including Low GI Carbohydrates: Look for foods with low glycemic index (GI), which won't cause a rapid spike and crash in blood sugar levels. Examples include:
Salad vegetables with roast pumpkin or sweet potato + protein source (Tuna, chicken, cold meat, boiled eggs)
Leftovers from dinner – Ensuring a low GI carbohydrate and protein source as well as added vegetables for fullness and fibre
Wholegrain sandwich or wrap with protein, cheese and salad
2. Practice Mindful Indulgence: Cravings are normal, and it's okay to indulge occasionally. The key is to do so mindfully. Instead of mindlessly devouring a whole bag of cookies, savour a small portion of your favourite sweet treat.
Pay attention to the taste, texture, and aroma, and enjoy every bite without guilt. When we allow ourselves to indulge in moderation, we're less likely to feel deprived and more likely to make healthier choices overall.
3. Stay Hydrated: Dehydration can sometimes masquerade as hunger or cravings. Before reaching for that sweet treat, try drinking a glass of water first.
Staying hydrated throughout the day can help curb cravings and keep energy levels steady. Herbal teas or infused water are also great options if you're looking for something with a little flavour.
4. Regular Eating: Eating regularly is the most simple, yet most difficult thing to do. We all get busy and when we get busy, we forget to eat. Going long periods without eating can be extremely detrimental by increasing your hunger and reducing your ability to stay in control of your portions and choices. Aim to eat every 3-4 hours and prioritise protein in your options. Even setting alarms to eat can be helpful.
5. Address the Root Cause: If your sweet cravings are consistently intense or uncontrollable, it may be worth exploring the underlying cause. Are you getting enough sleep? Are you managing stress effectively? Are you eating balanced meals regularly throughout the day?
Addressing these root causes can help reduce the frequency and intensity of your cravings. Consider incorporating stress-reducing activities like meditation or yoga into your daily routine, prioritising quality sleep, and ensuring that your meals are balanced and satisfying.
In Conclusion: Conquering your 3 PM sweet tooth is possible with the right strategies and mindset. By opting for a nutrient-rich lunch, practicing mindful indulgence, staying hydrated, and addressing any underlying issues, you can power through your afternoons feeling energised and in control. Remember, it's all about balance and finding what works best for you. Happy snacking!
Our Dietitians, available in Atherton, Mareeba, and Cairns, are here to dispel misconceptions and support you through your health journey. We offer in person and online nutrition consultations.