Dietitians Swear by These 6 Snacks for Beating Cravings—Here’s Why

[ad_1] <img width="800" height="502" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/04/dietitian-recommended-snacks-1024x643.jpg" class="attachment-large size-large wp-post-image" alt="" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/04/dietitian-recommended-snacks-1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/04/dietitian-recommended-snacks-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/04/dietitian-recommended-snacks-768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/04/dietitian-recommended-snacks.jpg 1504w" /> Sticking to a wholesome meal plan may be difficult, particularly when cravings strike.

Among the most typical challenges folks face in relation to staying on monitor is curbing cravings and resisting snacks, based on MyFitnessPal information.

These hurdles can go away anybody feeling pissed off.

However what if you happen to dealt with cravings with dietitian-approved snacks that may make it easier to attain your objectives with out feeling disadvantaged?

Enter MyFitnessPal’s dietitians! They’ve made an inventory of their very own go-to snacks to maintain you full and energized whereas staying inside your calorie and macro objectives.

Whether or not your cravings strike within the night or in the midst of your workday, these expert-recommended snacks could also be precisely what you want.

What Do Cravings Actually Imply?

Cravings aren’t nearly willpower. They’re typically indicators out of your physique, mind, or your feelings—like craving sweets once you’re feeling low or reaching for salty snacks once you’re dehydrated.

The urge to seize a pint of ice cream or bag of chips can come up from every kind of triggers, and figuring out what they imply might help you determine methods to reply.

For those who typically crave snacks at evening …

Late-night cravings? They could truly be tied to your physique’s pure circadian rhythm—the inner clock that controls your starvation and fullness hormones (1).

Our metabolism slows down because the day goes on, however research present that starvation tends to spike at evening. It’s considered the physique’s means of storing vitality for the in a single day quick (1).

So, whereas these nighttime snack assaults earlier than mattress aren’t nice for weight administration, they could simply be a pure a part of how we’re wired.

That stated, in case your circadian rhythm will get disrupted, these cravings can go into overdrive. Stress, lack of sleep, and inconsistent consuming habits could make you attain for sugary, high-calorie meals (2, 3, 4).

Right here’s what you are able to do to assist lower nighttime cravings:

Eat persistently: Until you're practising intermittent fasting, intention to eat each 3 to 4 hours inside a 12-hour window to maintain your vitality regular and help your well being (5).

Handle stress: Attempt deep respiration, yoga, or train in the course of the day that can assist you loosen up.

Enhance sleep high quality: Purpose for 7–8 hours of sleep and create a relaxing bedtime routine to help relaxation.

<img loading="lazy" width="1024" height="585" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/06/foods-that-help-you-sleep-better-1024x585.jpg" alt="Person sleeping soundly in their bed" class="wp-image-56293 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/06/foods-that-help-you-sleep-better-1024x585.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/06/foods-that-help-you-sleep-better-300x171.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/06/foods-that-help-you-sleep-better-768x439.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/06/foods-that-help-you-sleep-better-1536x877.jpg 1536w, https://blog.myfitnesspal.com/wp-content/uploads/2024/06/foods-that-help-you-sleep-better.jpg 1653w" /> You may additionally like

5 Meals That Might Assist You Sleep Higher

For those who typically really feel hungry at midnight…

Like night cravings, waking up with cravings at midnight could possibly be an indication that your circadian rhythm is out of sync (1). This will occur if you happen to’re underneath an excessive amount of stress or not sleeping properly.

It might additionally merely imply you’re not consuming sufficient energy or vitamins in the course of the day. Randomly skipping meals or following a restrictive weight loss program would possibly go away your physique too hungry to get by the evening.

Listed here are some suggestions that can assist you cease midnight snacking:

Observe your energy: Use instruments like MyFitnessPal to trace what you eat. This might help you ensure you’re assembly your calorie wants—which can be extra necessary than you suppose.

Eat balanced meals: Embody protein, wholesome fat, and fiber in your meals and snacks that can assist you keep full longer (6, 7, 8).

Attempt to not eat too near bedtime: If doable, cease consuming about 2–3 hours earlier than bedtime to offer your digestive system time to course of the meals (5).

For those who typically get up hungry in the midst of the evening, it might sign an underlying situation. Seek the advice of a healthcare skilled to handle any potential well being considerations.

For those who typically crave salty snacks…

Do you typically crave salty snacks like chips, pretzels, or cheese puffs? It would imply you’re consuming an excessive amount of sodium—or, typically, not sufficient (9).

Sodium, a key electrolyte in salt, is necessary for issues like fluid steadiness, nerve perform, and muscle contractions (9).

Whereas we want some sodium in our weight loss program, consuming an excessive amount of of it might probably truly improve your longing for it. Your physique will get used to the upper sodium ranges, which can have an effect on your mind’s reward system and make salty meals appear much more interesting (10).

Over time, you would possibly discover that you just want extra salt to realize the identical degree of satisfaction out of your meals (10).

Alternatively, if you happen to’re consuming an excessive amount of water or shedding plenty of fluids (hey, sweaty exercises!), your sodium ranges can drop too low. This will disrupt your physique’s features.

When that occurs, your physique steps in and makes you crave salt to get issues again on monitor (9).

The important thing to conserving these salty cravings in verify? Sustaining a wholesome sodium steadiness. Listed here are some suggestions that can assist you out:

Keep hydrated: Drink loads of water, however keep away from extreme consumption to stop diluting your physique’s sodium ranges. It might assist to calculate how a lot water you want each day (11).

Observe sodium consumption: Use instruments like MyFitnessPal to observe your each day sodium. Purpose for lower than 2,000 milligrams every day—the really useful restrict for many adults (12).

Replenish as wanted: Exchange misplaced sodium by consuming electrolyte-rich meals or drinks after heavy sweating, diarrhea, or vomiting.

Craving salty meals will also be tied to some drugs or well being considerations, like Addison’s illness or hormonal imbalances (10). If you end up always craving salty meals, focus on it together with your physician to rule out any underlying well being points.

For those who typically crave sweets …

Candy cravings can stem from low blood sugar, nutrient deficiencies, a necessity for vitality, or perhaps a want for a dopamine enhance (13, 14). In these moments, your mind would possibly search sugary meals as a fast repair.

Steadily giving in to those cravings, like consuming a each day soda or having ice cream each evening, can hurt your well being and will improve your want for sugar over time.

The excellent news? Analysis means that chopping out added sugar and synthetic sweeteners for as little as two weeks would possibly make it easier to kick a candy tooth. This variation could reset your style preferences and assist scale back candy cravings (15, 16).

Listed here are another methods to handle sure causes on your candy cravings:

Stabilize blood sugar: Select balanced meals and snacks. Mix protein, wholesome fat, and sophisticated carbs to maintain your blood sugar regular (17).

Assist your vitality: Keep energetic, prioritize stress administration, and get sufficient restorative sleep to energise your physique.

Enhance dopamine naturally: Swap sugar for actions that elevate your temper. Attempt exercising, listening to music, or having fun with your favourite hobbies.

When you have a well being situation or nonetheless crave sugar after altering your weight loss program and way of life, see a health care provider or dietitian for customized recommendation.

When you have being pregnant cravings …

Not all girls have meals cravings throughout being pregnant, however most do, based on research (18, 19, 20).

The precise motive for these cravings isn’t completely clear. Nevertheless it doubtless comes from a mixture of bodily, psychological, and environmental components. Hormonal modifications, heightened senses, and elevated dietary wants are doubtless a part of the equation (19).

Tradition can even play an enormous function in being pregnant cravings. For instance, girls could crave chocolate within the U.S., savory meals in Egypt, and rice and sushi in Japan (19).

Apparently, the meals we consider as “forbidden” can set off even stronger cravings throughout being pregnant (19).

It’s okay to indulge typically, however steadiness is essential—particularly throughout being pregnant. If you snack, intention for choices which might be good for each you and your child. Attempt nutrient-rich decisions like recent fruits, veggies with hummus, nuts, or unsweetened yogurt.

For those who’re having hassle with being pregnant cravings or really feel you’re lacking vitamins, see a registered dietitian. They will present customized recommendation on your being pregnant vitamin.

Dietitian-Really helpful Snacks for Cravings

Listed here are a few of MyFitnessPal dietitians’ go-to snacks to fulfill cravings with out compromising well being objectives:

Roasted seaweed snacks

Searching for a salty, crunchy snack? Roasted seaweed is a scrumptious and wholesome different to chips, says Emily Sullivan, RD.

Not solely is it low in energy, however it additionally packs a dietary punch, offering important vitamins together with “130% of the B12 you want per day and 35% of the iodine” in a typical serving (21).

On high of that, Sullivan provides, some early analysis means that seaweed could supply extra well being advantages.

“Seaweed could also be related to a diminished danger of coronary heart points, have cancer-fighting properties, assist with blood sugar regulation, and help thyroid well being,” she says (22). However, she notes that extra analysis is required to verify these advantages.

Actual dried fruit snacks

Gummy “fruit snacks” and fruit leather-based with added sugars is likely to be attractive grab-and-go snacks, however they’re not the healthiest choices. For those who’re a fruit gummy lover like Stephanie Nelson, MS, RD, she suggests reaching for actual dried fruit snacks as a substitute.

Her high picks embody That’s It! Apple and Mango or Solely Fruit Snacks. These snacks “have somewhat little bit of fiber they usually are available comparatively small portion sizes, so I can feed the craving after which be performed,” she explains.

It's also possible to select dried fruits like raisins, apricots, figs, and dates. These fruits are wealthy in fiber, nutritional vitamins, and minerals, making them a satisfying and nutritious choice. Simply be sure you verify the ingredient label to make sure that they don’t include added sugars or preservatives.

Mini-Excellent Bars

For those who’re craving one thing that feels somewhat extra indulgent, Mini-Excellent Bars is likely to be the proper snack for you, says Denise Hernandez, RD.

Her go-to is the chocolate-covered peanut butter taste, which she loves for its scrumptious style and balanced vitamin.

Every mini bar incorporates 5 grams of protein and solely 150 energy, making it a great supply of protein with a modest calorie depend, Hernandez explains.

Whereas they do include 5 grams of added sugar, they'll simply match right into a balanced weight loss program. “I like this to beat cravings as a result of it's each candy and salty, which checks off each cravings that I generally get,” she says.

Greek yogurt with toppings

“Snacks generally is a nice alternative to extend your protein, wholesome fats, and fiber consumption in small increments,” says Joanna Gregg, RD.

When she’s craving one thing candy, one in every of her go-to choices is Greek yogurt with raspberries, strawberries, and a sprinkle of chocolate chips. She notes that simply ¼ cup of Greek yogurt delivers round 6 grams of protein, whereas ¼ cup of berries provides 2–3 grams of fiber.

Melissa Jaeger, RD, LD, additionally recommends Greek yogurt with wholesome toppings as a nutritious and satisfying snack.

She says that “pairing protein with fiber at meals and snacks is a wonderful technique to help your well being objectives!” Her favourite mixture contains Greek yogurt topped with chia seeds, a handful of nuts, and recent berries—particularly raspberries.

Greek yogurt is full of protein, which is crucial for constructing and sustaining muscle mass, Jaeger explains (23).

The chia seeds, nuts, and berries add plenty of dietary fiber, taking this snack to the subsequent degree.

“Getting sufficient fiber not solely helps your digestive perform, but additionally might help you management your blood sugar, handle your ldl cholesterol, and help you in reaching and sustaining a wholesome weight,” she says (24, 25, 26).

Steamed edamame

For a satisfying, protein-rich snack, strive one in every of Katherine Basbaum, MS, RD’s favourite afternoon snacks: steamed edamame calmly sprinkled with kosher salt. She says that steaming frozen edamame is fast and straightforward. It’s additionally wealthy in fiber, protein, and unsaturated fat, making it a wholesome, modest-calorie choice.

Basbaum provides that selecting edamame within the pods might help sluggish you down as you eat, stopping you from dashing by your snack. Plus, with the pure steadiness of fiber, protein, and fats, she says it’s the proper snack to tide you over between meals.

Cucumber slices with seasoning

Cucumbers are wealthy in water and nutritional vitamins, making them a refreshing and hydrating snack. I can’t advocate them sufficient! They’re additionally identified for his or her pure cleaning properties. Cucumbers could assist in flushing out toxins, stopping constipation, and selling wholesome pores and skin (27).

Plus, they might assist with diabetes prevention, reducing ldl cholesterol, and preventing oxidative stress on account of their antioxidant content material (27).

I take pleasure in an entire cucumber, calmly seasoned with salt and garlic powder, nearly each day. It’s an extremely wholesome technique to fulfill salty cravings, with solely about 45 energy!

Methods to Cease a Craving

Cravings are regular and typically sign the physique’s wants. So, the purpose isn’t to do away with them utterly (28).

As talked about, inner triggers, like hormonal modifications, low blood sugar, and feelings, may cause cravings (28).

However exterior cues, similar to sights or smells, can even spark a want for particular meals. For instance, remembering a nice meal, smelling a bakery, or seeing a donut on social media can set off cravings (28).

These are all often called “cue-induced cravings.”

So, it’s necessary to acknowledge each inner and exterior triggers to handle cravings successfully.

Some triggers may be averted. As an illustration, you may preserve sure snacks out of the home or unfollow particular social media accounts. However others could also be tougher or unattainable to keep away from.

Dealing with Cravings

Sensible suggestions

We’ve mentioned the significance of a balanced weight loss program, good sleep, and stress administration in managing on a regular basis cravings. However let’s be actual—typically, regardless of how laborious you strive, these intense cravings nonetheless sneak up on you, particularly when one thing triggers them.

Listed here are a number of easy suggestions that can assist you tame these cravings and make them occur much less typically:

Establish craving patterns: Observe cravings with a meals diary or the MyFitnessPal app to grasp when and why they occur. Recognizing triggers might help you handle them.

Tackle emotional consuming: Course of feelings by more healthy shops like journaling, meditation, calling a good friend, or searching for skilled assist. Taking steps to handle your emotions can scale back unhealthy cravings.

Select more healthy swaps: Swap cravings with more healthy snacks that mimic desired flavors or textures. This satisfies cravings whereas sustaining higher vitamin.

Delay and distract: Cravings can come up from behavior or boredom. When cravings strike, set a timer for 10 minutes and shift your focus by taking a stroll, sipping tea, or partaking in one other gratifying exercise.

Visualize your future self: As an alternative of specializing in fast satisfaction, like a salty snack, take into consideration the long-term advantages of more healthy decisions. Image how nice you’ll really feel if you happen to keep on with your plans—this might help you make higher selections within the second.

Study the professionals and cons: Study in regards to the well being dangers of unhealthy meals and the advantages of more healthy choices, like improved well-being and nice flavors. This might help shift cravings to more healthy decisions.

If you do take pleasure in a much less wholesome craving, intention to maintain it to only one portion. However no matter occurs, don’t beat your self up over it or really feel responsible.

As an alternative, let it go and refocus in your wholesome habits!

The Backside Line

Cravings aren’t all the time dangerous. They will typically sign what your physique wants. This would possibly embody a particular nutrient, higher sleep, or emotional help.

Realizing what triggers your meals cravings might help you to handle them in a wholesome means.

However, don’t deprive your self utterly in relation to meals cravings. Having fun with treats sparsely can forestall emotions of restriction. This helps you preserve a wholesome relationship with meals.

Stocking up on dietitian-approved snacks can even make it easier to deal with cravings properly. This fashion, you keep glad and on monitor together with your well being objectives.

Wish to take issues to the subsequent degree? Checkout the brand new MyFitnessPal Meal Planner function, designed that can assist you grasp meal planning and snacking like a professional.