Conquering Snack Cravings: A Friendly Guide for Health-Conscious Women

Hello, lovely ladies! 🌸

We all know the feeling: it's mid-afternoon, and suddenly, a craving for something sweet or salty hits out of nowhere. 

Snack cravings can be particularly pesky, especially when we’re trying to stay on track with our health goals. 

But don’t worry! This guide is here to help you understand those cravings, how to curb them, and how to satisfy them healthily. Let's dive in!

Understanding Snack Cravings

First, let’s break down what’s going on. Cravings are powerful desires for specific foods, often driven by emotional, hormonal, or environmental triggers. 

During menopause, hormonal changes can amplify these cravings, making it even harder to resist reaching for that biscuit tin.

1. What Causes Snack Cravings?

Hormonal Changes

Fluctuating levels of oestrogen and progesterone can increase hunger and cravings, particularly for high-sugar and high-fat foods.

Emotional Triggers

Stress, boredom, and even happiness can lead to emotional eating. Food can be a source of comfort, which is why we often crave it when our emotions are running high.

Nutrient Deficiencies

Sometimes cravings can signal that our body is lacking certain nutrients. For example, a craving for chocolate might indicate a magnesium deficiency.

Sleep Deprivation

Lack of sleep can disrupt hunger hormones like ghrelin and leptin, making you feel hungrier and more prone to cravings.

2. How to Curb Snack Cravings

Eat Balanced Meals

Make sure your meals are balanced with protein, healthy fats, and fibre. This combination helps keep you full and stabilises blood sugar levels, reducing the likelihood of cravings.

Stay Hydrated

Sometimes thirst is mistaken for hunger. Drinking plenty of water throughout the day can help keep cravings at bay. Aim for at least 2-3L of water daily.

Get Moving

Exercise can help reduce stress and improve your mood, which in turn can help curb emotional eating. A quick walk or a short exercise session can do wonders.

Mindful Eating

Pay attention to what you’re eating and why. Are you truly hungry, or just bored or stressed? Practising mindfulness can help you make better food choices.

Sleep Well

Aim for 7-9 hours of quality sleep per night. Good sleep helps regulate hunger hormones, making it easier to resist cravings.


Which is exactly what our wonderful client Jan did.

She implemented a few of the key changes above, whilst also being realistic that sometimes the cravings WILL win, and sometimes it doesn't matter if we go a little bit off track.

But by making SOME changes, that she stuck with (thanks to the 1-1 support and accountability she got from one of our coaches), she became more consistent - and over 6 weeks of maintaining those small changes, she managed to drop 7 lbs in just 6-weeks. And is now continuing to work on her goals with us.

Here's what she had to say in her own words:

3. Healthy Snack Alternatives

When cravings strike, it’s important to have healthy options on hand. Here are some satisfying and nutritious snacks that can help curb those cravings:

Sweet Cravings:

- Fresh Fruit: Berries, apples, and oranges are naturally sweet and full of vitamins.
- Greek Yogurt with Honey: A protein-packed snack with a touch of sweetness.
- Dark Chocolate: A small piece (70% cocoa or higher) can satisfy chocolate cravings with less sugar.

Salty Cravings:

- Nuts and Seeds: Almonds, walnuts, and sunflower seeds provide healthy fats and protein.
- Popcorn: Air-popped popcorn is a low-calorie, whole grain option.
- Veggie Crisps: Baked vegetable crisps or kale chips are a crunchy alternative to crisps.

Crunchy Cravings:

- Carrot and Celery Sticks: Pair with hummus for a satisfying crunch and protein boost.
- Rice Cakes: Top with avocado or a slice of turkey for added flavour and nutrients.
- Apple Slices with Nut Butter: A mix of crunch and protein to keep you full.

Creamy Cravings:

- Smoothies: Blend your favourite fruits with some spinach and Greek yoghurt for a creamy treat.
- Cottage Cheese: Pair with pineapple or berries for a sweet and creamy snack.
- Mashed Avocado on Whole Grain Toast: A healthy, creamy snack that’s also satisfying.

4. Lifestyle Adjustments

1. Plan Ahead

Keep healthy snacks readily available to avoid reaching for less nutritious options. Prepare snack packs with nuts, fruits, or veggies so you can grab them on the go.


2. Manage Stress
Incorporate stress-relief practices into your daily routine, such as:
- Meditation
- Deep Breathing Exercises
- Mindfulness
- Hobbies you love

Managing stress can reduce emotional eating and help you make healthier choices.

 5. Sample Snack Schedule

Firstly, check in with yourself. How are you feeling at the present moment? Ask yourself…Am I really hungry? If the answers bring you to a no. Take your attention elsewhere and ask yourself similar questions later on. You may find that snacking it is more of a habit, rather than a necessity. 

If the answer is yes, follow the below guide of snacks that will help to keep you on track towards your goals.

Mid-Morning Snack
- Greek yoghurt with a handful of berries

Afternoon Snack
- Carrot sticks with hummus

Evening Snack (if needed)
- A small piece of dark chocolate or an apple with nut butter

Let’s Do This Together!

Remember, conquering snack cravings is a journey, not a sprint. It’s about making small, sustainable changes that add up over time. 

With the right mindset and a supportive community, you can manage your cravings and stay on track with your health goals. 

Embrace these strategies with confidence—you’ve got this!

Stay motivated, stay active, and most importantly, be kind to yourself. 

Here’s to a healthy and happy you! 🌟