MONTHLY FACT SHEET PUBLISHED BY THE FAMILY AND CONSUMER SCIENCES DIVISION
JUNE
NFuactrt iStihoenet
Strong, healthy families are the foundation of American communities, and family and community well-being is a shared priority of all Americans. Through research and education, the Prairie View A&M University Cooperative Extension Program’s Family and Consumer Sciences component helps strengthen families and communities. Family and Consumer Sciences area of focus include Nutrition and Childhood Obesity, Food Safety, Health and Wellness, Parenting, Financial/Money Management, and Bullying.
Food Cravings We may exercise and make the best choices about our nutritional health. However, some of us periodically have succumbed to those unhealthy food cravings. Weingarten & Elston (1990) suggest that among many intense food experiences, cravings for unhealthy food consumptions are one of the most common. Anton et al (2012) presents in their research findings that “food cravings have been positively associated with obesity and body mass index (BMI)”.
When your body has a craving for a food, your body is trying to tell you something. According to dietitians it’s okay to indulge in some less healthy foods, but make sure it is paired with a healthy option. Our bodies are very smart and will alert us to problems and let us know in various ways when our bodies aren’t getting enough of an important nutrient. So, don’t ignore these cravings. Explore the reasons that your body may be craving certain food items and find healthy ways to respond to them.
3 ways to cut back on empty calories 1. Choose foods and drinks with little or no added sugars or solid fats. For example, drink water instead of sugary drinks. There are about 10 packets of sugar in a 12-ounce soda, while water has no added sugars. Select lean cuts of meats or poultry and fat-free or low-fat milk and cheese. Fatty meats, poultry skin, and whole milk or regular cheese have more solid fats. 2. Select products that contain added sugars and solid fats less often. For example, eat sugary desserts only once in a while. Most days, select fruit for dessert instead of a sugary option. Make major sources of solid fats – such as cakes, cookies, ice cream, pizza, regular chees, sausages, and hot dogs—occasional choices, not everyday foods. 3. When you have foods and drinks with added sugars and solid fats, choose a small portion. For example, instead of eating three scoops of ice cream, order one scoop. Source: www.choosemyplate.gov
QUICK TIPS FOR BATTLING UNHEALTHY CRAVINGS
TIP ONE: First line of defense is to slowly adjust to lower fat foods. TIP TWO: Instead of sautĂŠing meat or vegetables in butter and oil, use a small amount of chicken broth in place of the butter or oil. Source: Jennifer Dutton, Regional Extension Agent, Alabama A&M and Auburn Universities
By Danielle Y. Hairston Green, Program Specialist, Family and Consumer Sciences Prairie View A&M University College of Agriculture and Human Sciences Cooperative Extension Program
www.pvamu.edu/cahs Sources: Literature Weingarten, H.P. & Elston, D. (1990). The phenomenology of food cravings. Appetite, 15(3), 231-246. Retrieved from http://www.sciencedirect.com/science/article/pii/0195666390900232 Anton, S.D., Gallager,J.Carey, V.J., Laranjo, N., Chenge,J., Champagne, C.M., Ryan, D.H., McManus, K., Loria, C.M., Bray, G.A., Sacks, F.M., and Williamson, D.A. (2012). Diet type and changes in food cravings following weight loss: findings from the POUNDS LOST trial. Eating and Weight Disorders, 17, e101-e108. Websites MyPlate http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/fewer-calories.html University of Missouri Extension http://agebb.missouri.edu/news/swnews/queries/showall.idc?story_num=5471 Peer Reviewer: Rayna Cooper, MS, RD, LDN, Family and Consumer Sciences/Nutrition Educator, Penn State Extension