Navigating the maze of healthy eating can be daunting, but armed with strategies from nutritional experts, this article demystifies the process. It offers practical tips for curbing cravings and making smarter food choices. Discover how to harness the power of mindful eating and balanced nutrition to transform eating habits.

  • Pause And Check Hunger Cues
  • Carry Dates For Quick Sweet Fix
  • Follow Balanced Plate Meal Approach
  • Crowd Out Junk Food With Healthy Swaps
  • Ensure Protein And Fat In Meals
  • Follow 90/10 Rule For Balance
  • Plan Meals To Avoid Unhealthy Choices
  • Stop Cold Turkey And Find Alternatives
  • Use L-Glutamine And Chromium Supplements

Pause And Check Hunger Cues

Cravings used to throw me off track. I’d get an intense urge for something sweet or salty and give in without thinking. Over time, I realized that pausing to check in with myself made a huge difference. Was I actually hungry, or was I just stressed or bored? If it was real hunger, a balanced meal with protein, fiber, and healthy fats helped. If it was emotional, a quick walk, a glass of water, or stepping away from the kitchen often made the craving pass.

I also learned that restriction made cravings worse. When I labeled foods as “off-limits,” I only wanted them more. Now, I focus on swaps that satisfy cravings without making me feel sluggish. If I want chocolate, I go for dark chocolate with almonds instead of a candy bar. If I need something crunchy, air-popped popcorn or roasted chickpeas work. Finding alternatives helps me enjoy food without guilt or feeling out of control.

Shifting my mindset from “good vs. bad” foods to balance changed everything. I follow the 80/20 rule—eating mostly nutrient-dense foods while allowing flexibility. This way, I don’t feel deprived, and I don’t have to “start over” if I indulge. Over time, cravings don’t control me because I’ve built habits that support my body’s needs.

Taylor GardnerTaylor Gardner
Health Coach, Gardner Therapy Group

Carry Dates For Quick Sweet Fix

My go-to trick for getting over unhealthy food cravings is to carry a packet of dates with me. When a craving hits, I eat one or two dates. This simple habit provides natural sweetness and texture and stops me from reaching for more processed options.

Dates work for me because they are delicious and packed with fiber and nutrients. They give me a quick energy hit and curb cravings without the calories or additives found in many unhealthy snacks. This keeps my diet on track and helps me eat balanced.

I found this approach by browsing nutrition blogs and watching health videos on YouTube. I was looking for healthier alternatives for my sweet tooth, and several sources recommended dates as the perfect substitute. One evening, after a particularly stressful day at work, I had the urge to grab a candy bar.

Instead, I reached for a date, and the natural sweetness was enough to quell the craving without the guilt. This experience taught me that simple swaps can make a big difference in managing unhealthy impulses.

So, if you’re struggling with cravings, I recommend keeping a small packet of dates on you. Try eating one or two when a craving hits and see how your body responds. This proactive approach will help you build healthier habits over time and still enjoy the little moments of sweetness in life.

Soubhik ChakrabartiSoubhik Chakrabarti
CEO, Canada Hustle

Follow Balanced Plate Meal Approach

Cravings for unhealthy foods—whether sugar, salty snacks, or junk food—often stem from habits, nutritional imbalances, and stress. As a fitness expert specializing in men over 40 and natural testosterone optimization, my go-to strategy includes balanced nutrition, mindful eating, smart food swaps, reducing sugar, and managing stress.

1. Balanced Plate Meal Approach: Fuel Your Body

Cravings often result from nutrient deficiencies, especially complex carbs and protein. Skipping meals or lacking slow-digesting carbs leads to sugar and junk food cravings.

Eat three balanced meals daily with my Meta-Test Boost Nutrition System:

  1. Protein: Lean meats, eggs, fish, plant-based options
  2. Complex Carbs: Quinoa, jasmine rice, sweet potatoes, steel-cut oats, Ezekiel bread
  3. Healthy Fats: Avocados, Brazil nuts, grass-fed butter, olive oil
  4. Fiber-Rich Veggies & Fruits: Broccoli, spinach, peppers, berries, bananas

Stable blood sugar prevents energy crashes and cravings.

2. Mindful Eating to Control Cravings

Train your brain to recognize true hunger versus emotional cravings:

  1. Pause before eating. Ask, “Am I actually hungry or just bored/stressed?”
  2. Eat slowly & without distractions—helps register fullness.
  3. Drink water first. Thirst is often mistaken for hunger.

3. Craving-Busting Food Swaps

Replace unhealthy cravings with nutrient-packed alternatives.

Sweet cravings? Greek yogurt with berries, a protein smoothie, or 85%+ dark chocolate.

Salty cravings? Salted almonds, kale chips, or hard-boiled eggs with sea salt.

4. Reduce Sugar & Processed Foods Gradually

Cutting sugar suddenly can cause withdrawal. Instead, phase it out while increasing protein and healthy fats to naturally reduce cravings.

5. Manage Stress & Sleep for Hormonal Balance

High stress and poor sleep spike cravings due to hormonal imbalances. Get 7-8 hours of quality sleep. Use deep breathing or meditation to manage stress.

I follow this system, and thousands of Over 40 Alpha members use it to eliminate cravings, maintain energy, and optimize testosterone. Stay consistent, and you’ll regain control over cravings and overall health.

Funk RobertsFunk Roberts
Founder & CEO, Over 40 Alpha Brotherhood

Crowd Out Junk Food With Healthy Swaps

The best way to overcome cravings is to understand them. Most cravings are triggered by habits, emotions, or nutrient deficiencies rather than true hunger. My go-to strategy is “crowding out”—instead of just resisting junk food, I replace it with healthier alternatives that satisfy the same craving. Replace candy with a more natural sugar like Greek yogurt with honey, and replace chips with nuts. I also drink protein shakes when I get hungry before it’s time to eat an actual meal. By consistently making better swaps, cravings naturally fade over time. Plus, staying hydrated and ensuring proper protein intake (0.8-1g per pound of body weight) helps regulate hunger hormones, making it easier to stay on track.

Geezer FloreyGeezer Florey
Website Owner, Muscle Mastery Mob

Ensure Protein And Fat In Meals

I tend to work on two fronts. I always ensure my food has enough protein and fat to keep me filled and there are no empty carbs that would cause energy spikes/crashes. Secondly, I eat food that is both healthy and delicious. I make a lot of what would be described as “fakeout” dishes, curries, chicken burgers, and kabobs, where I can control the ingredients. This ensures they are packed full of nutrients and means I don’t feel like I’m missing out on unhealthy food.

James DaleJames Dale
Director, Monty Booch

Follow 90/10 Rule For Balance

Working with top brands in health and wellness has taught me the importance of balance rather than restriction. I follow the 90/10 rule—eating whole, nutrient-dense foods 90% of the time while allowing space for occasional treats that align with my goals. Through the FasterWay program and my incredible coach, Laura Wharry, I’ve learned how to balance my macros, ensuring I’m fueling my body correctly while enjoying the foods I love in moderation.

Fueling my body with enough protein has been a game-changer for strength training in my 50s. Prioritizing lean proteins like grass-fed beef, wild-caught fish, and plant-based sources helps me build and maintain muscle, keeping me strong and energized along with my strength training routine.

Another key strategy that helps me stay on track is movement. Using the Steppin app, I turn social media time into step time, making daily walks a habit rather than a chore. This curbs cravings by keeping me active and reinforces mindful habits around food and fitness. When cravings hit, I opt for low-sugar alternatives that satisfy my sweet tooth without derailing my progress—because it’s about sustainability, not perfection.

I only wish I had met all of the incredible wellness experts I work with earlier in my life! I can impart this to Gen Z: don’t wait to start prioritizing a balanced lifestyle. Get off your phones and start learning to nourish your body with the right macros, move daily, and find sustainability in wellness now because it will set you up for long-term success.

Nicole DunnNicole Dunn
CEO, Dunn Pellier Media

Plan Meals To Avoid Unhealthy Choices

Most of us do not plan to eat unhealthy foods, so I have found the best way to avoid doing so is to map out my meals for the week. Much of our unhealthy eating is based on spur-of-the-moment decisions, such as buying that chocolate bar at the convenience store or swinging by that fast food place to grab a quick bite.

However, by mapping out my week’s meals, shopping accordingly for them, and making sure to set time aside to prepare them, I am less likely to choose less healthy options or give into spur-of-the-moment cravings knowing I have a nutritious meal just waiting for me to put it together. So while cravings will always be there, by planning your week’s meals in advance you can better avoid giving into temptation.

Robert ApplebaumRobert Applebaum
CEO & Plasitic Surgeon, Beverly Hills Breast Reduction Center

Stop Cold Turkey And Find Alternatives

I find that I go through phases of craving so many unhealthy foods. Once I start, I can’t stop.

I also know that when I go on my binge craze, I must stop cold turkey. It’s the only way for me.

So, I don’t purchase any bad foods I crave. I do find alternatives because I constantly crave sugar. I find recipes I can make and tweak them to lower calories or healthier ingredients. I also started drinking carbonated water. I see that carbonation makes me feel fuller than water. So when I’m in that danger zone, I pop open a drink, and that usually can hold me over til I’m out of that state.

Sue SmeySue Smey
Life Coach, Entrepreneur, Reality Tv Star, Survivors Path Coaching

Use L-Glutamine And Chromium Supplements

We generally recommend a couple of (high-quality) natural supplements for the weight loss clients at our med spas to overcome cravings for unhealthy foods…L-glutamine and chromium!

L-glutamine is an ideal supplement to take for starchy cravings like chips, pretzels, potatoes and pastas. In a perfect world, L-glutamine can be consumed as a capsule or broken up/poured and absorbed under the tongue to help alleviate the urge for carbs.

Chromium (in the form of chromium polynicotinate) is great for reducing cravings for sweets like cakes, donuts and candy. For those who have a nagging sweet tooth, chromium is best for stabilizing blood sugars and ultimately squashing that hankering to indulge in desserts.

Our clients who have tried one or both of these supplements say they help tremendously, which ultimately results in better weight loss.

Stefanee ClontzStefanee Clontz
Director of Operations, Hydra+