It’s that time of year! Autumn is here, and with football season and the cooler weather comes all the fall treats. Every tailgate or trip to the grocery store means you're inundated with them — from pumpkin bread and apple cider doughnuts to Halloween candy and cookies. Many of us already struggle with managing our sweet cravings, but throw in these once-a-year goodies, and our self-control goes out the window. 

In a recent YouTube video, nutritionist Elaina Efird, RDN, CD, CEDRD, CSSD explains the reason behind these cravings and shares her best nutrition tip for managing them. 

Understand Your Afternoon Cravings

If you constantly crave carbohydrates and sweets in the afternoon and early evening, it’s a good indicator that you’re not eating enough calories and protein earlier in the day. Of course, it’s okay to occasionally want a bowl of ice cream or cookies after lunch. Here, we’re referring to that feeling of “I have to have something sweet.” 

For example, Elaina will often see that a client had yogurt, granola, and berries for breakfast and a salad for lunch. In total, those two meals are not a lot of calories. “Your body didn’t get enough in that time period to fuel you for your day,” she explains. “As the day goes on, your energy tank is getting more and more depleted -- and then, you hit that 3 o’clock feeling.” 

We all know that feeling, right? You may not be physically hungry. Instead, you might notice fatigue or irritability, two emotions that often lead us to food. In these moments, your body craves carbs and sweets because that’s what gives you quick energy — the highest “bang for your buck.” It’s trying to make up for the calories it missed during your first two meals, and these items offer a lot of fuel in a small amount of food. 

Add More Calories to Breakfast and Lunch

One way to combat these cravings is to simply add more calories to your breakfast and lunch. You’ll be less likely to experience a dip in energy and thus less likely to reach for those sweets. Start by having a big breakfast. It should be 20 to 30 grams of protein paired with carbohydrates and healthy fats. Some examples include a bagel sandwich with egg, sausage, avocado, and spinach or a vegetable omelet with bacon and fruit on the side. 

Follow the same idea for lunch. If you have a salad, load it up! Add chicken or salmon, nuts, seeds, avocado, tomatoes, cucumbers, and dressing to your greens. Make sure to include a carb too: Grab a slice of bread or some quinoa.

“By bulking up what you’re eating earlier in the day, your body won’t feel as empty as the day goes on,” Elaina says. “You’ll be much less likely to have that craving for sweets.” As an added bonus, you’ll notice that your energy is more consistent too, helping you avoid a mid-day crash. 

For more nutrition tips, subscribe to our YouTube channel!

To talk to a professional about nutritional needs, eating disorder treatment, and more, please reach out to our staff or schedule an appointment at The Kahm Clinic today.