Healthy Food Swaps

By: Miraval's Angela Onsgard, R.D.

Cravings can be so bio-individual. Often when you're craving something, it can be as much about texture, basic taste or how it feels in your mouth rather than a specific food. 

Many people will mistake cravings or hunger for thirst, so make sure that you are staying adequately hydrated!  Cravings can range from sweet, salty, crunchy, creamy, high fat, to very specific foods.  When someone is craving a specific food, it could be due to a nutritional deficiency.  Paying attention to the foods that you’re craving might help you to pin point what nutrients are lacking in your diet.  

Here are some healthy swaps for different food categoies you may crave: 

  • Crunchy and salty (i.e. chips): Sea salt rice crackers are a lower fat and calorie choice than chips. Eating these with hummus or tuna salad is a very satisfying snack.  Wasabi soy nuts or roasted salted pumpkin seeds are also healthy options.
  • Sugary sweet (i.e. candy) :  A very ripe pear smeared with peanut butter tastes just like a peanut butter and jelly sandwich! Berries or peaches topped with granola and baked in a ramekin is a nutrient dense way to curb a sweet tooth.
  • Cold and creamy (i.e. ice cream): Frozen yogurt or regular yogurt is a nutrient dense and probiotic rich choice for a cold and creamy craving.  Just make sure it’s antibiotic and growth hormone free.  Grass fed will also be higher in anti-inflammatory omega-3 fats.
  • Cakey and buttery (i.e. pastry, cake): Mashed sweet potato with a bit of fresh squeezed orange juice and a sprinkle of cinnamon is a delicious sweet treat.

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