4 Healthy Substitutes To Destroy Food Cravings

Something For Everyone

Crunchy

Need something crunchy, but want to avoid fatty chips? Popcorn is your friend.

Popcorn

Popcorn is the perfect snacking food. A full size bag of Pop Secret Light Butter popcorn contains 20 calories, 50mg of sodium, 0.5g of fat, and 6g of carbs per serving. You could consume an entire bag of this stuff and still consume under 100 calories. When choosing your popcorn, aim for a variety that is low in calories, sodium, and saturated fat. This shouldn’t be too hard as long as you keep an eye on the packaging and nutrition label.

Popcorn was my go to when I lost 45lbs in 6 months in my senior year in high school. It kills cravings and is great for snacking during movie time.

It can also double as the perfect spicy fix. Just add a few drops of hot sauce, a personal practice of mine, throughout the bowl to turn up the heat and keep the calorie cost low.

Salty

We love salt. We may even love it more than sugar. However, too much salt, over time, will put us at a high risk for high blood pressure. The average American diet consumes 3,400mg of sodium per day — 1,100mg more than the recommended 2,300mg. Try this substitute instead.

Nuts

Nuts are the perfect salty snack. Almonds, for example, pack 170 calories, 1g of saturated fats, 6g of carbs, 3g of fiber, and 6g or protein punch. Sodium levels are relatively low — the lightly salted variety from Blue Diamond has 40mg of sodium while my personal favorite “Wasabi and Soy Sauce” is still just 115mg of sodium. Compare that to a serving of Lay’s Wasabi and Ginger potato chips which packs a whopping 350mg per serving with none of the nutritional value that almonds pack.

I’m partial to almonds, but cashews, pistachios, and walnuts are perfectly acceptable and all bring tons of nutritional value to the table. Most of us get half of the daily fiber we need. Nuts can help get our fiber levels to where they need to be and fiber takes the body longer to fully digest so it keeps you feeling fuller for longer.

Sweet

PB&J

PB&J is a staple in my diet. The sweet, cool jelly and the creamy, rich peanut butter on soft whole grain bread isn’t only satisfying for a sweet toothe but it also delivers a nutritional bang for your buck. One PB&J on whole grain bread with 1tbsp of peanut butter and 1tbsp of grape jelly delivers:

• 325 calories
• 54g carbs
• 9g total fat
• 1g saturated fat
• 12 protein
• 4g fiber

Don’t let the calories and carbs scare you away. Because we’re eating whole grain bread, most of these carbs are complex carbs that take longer to breakdown and digest. This results in longer, sustained energy that will keep you going. The high fiber and protein content will keep you feeling full and satisfied between meals and the low saturated fat is a huge plus.

Pair PB&J with a serving of fruit or veggies and it turns into the perfect in-between meal to hold you over until dinner. Or make it a meal by adding a side of greek yogurt and an apple to deliver a high protein, high fiber, nutrient dense meal that will destroy hunger and ensure you stay on track toward your goals.

Creamy

Banana Smoothies

Bananas contain starch that act as a binding agent when blended in a smoothie and add a creamy texture to whatever you’re blending. This is why bananas are a staple in smoothie recipes.

The great thing about fruit smoothies is they comprised mostly, or entirely, of fruit. It’s a convenient and delcious way to add more servings of fruit, even veggies, into your diet.

Chiquita has a vast array of banana smoothie recipes that include Banana Split, Banana Berry, and Protein Power Banana smoothies. All can be whipped up in 5 minutes or less.

Bonus: Chocolate

Who doesn’t crave chocolate from time to time? Or ALL the time? Here’s a quick go-to to stop you from grabbing that Reese’s at the checkout line.

Chocolate Roasted Almonds

Note: chocolate roasted, not covered. We already discussed the benefit of nuts, particularly almonds. Blue Diamond’s dark chocolate variety gives us the hint of choclate flavor we crave without sacrificing what makes almonds so good for us.

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About The Author: I’m Zach Newman. I’m an ACE Certified Personal Trainer. Conversation is insanely important to me. Its why I love creating things because creation sparks discussion and discussion is the best way to learn from each other. Whether its about fitness and health, what books to read, or what’s going on in the world today, my goal is to build the best community around conversations that better the lives of everyone involved.

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