If you’ve grown accustomed to snacking between meals simply because you’re bored or envious of the food you see in advertisements, then this article is for you! Regular snacking will increases your fat, sugar and sodium intake which can cause a decline in your overall health. Here are some tips to reduce your cravings so that you can take control of your diet.


To reduce cravings between meals, designate a certain time in the morning or afternoon in which you can have one snack. This will help minimize hunger cravings as well as the appeal of advertisements, which lead to excessive snacking.

It’s important to note that snacks like candy bars, sweets, chips, charcuterie aren’t the ideal choice. They tend to have a lot of calories, saturated fat as well as sugar and therefore pose no real nutritional value.

Instead, reach for foods that actually offer nutritional value. Try diversifying your snack option based on your preferences and what’s considered appropriate for the designated time of day you choose. A few ideal options that are ideal for both morning and afternoon include: a piece of fruit, a cup of yogurt, an assortment of cheeses, vegetables like cherry tomatoes, baby carrots or celery and even a slice of bread with a chocolate spread, a little butter, honey or jam.

The best way to quench your thirst is to drink water but a light tea or even some coffee is okay. However, it’s be a good idea to avoid soda and energy drinks.

Be conscientious of your body and what it’s telling you. If you get the urge to snack outside of your designated snack and meal times, take a second to ask yourself if you are really hungry or if it can wait.


The content of breakfast, lunch, and dinner can have a huge impact on snack cravings throughout the day. Combining the right food items within a meal is therefore essential to controlling both hunger and urges.

– Eat something starchy in every meal.
Complex carbohydrates are our body’s main source of “sustainable” energy. Foods like pasta, rice and quinoa help to keep you energized and full for longer periods of time.

– Eat vegetables.
Vegetables contain fibers that delay hunger cravings.

– Eat a piece of fruit for dessert.
Fruits fibers can help to diminish your appetite.

As an added bonus, eating both fruits and vegetables in each meal can help you to satisfy your DRI for these categories with ease. 😉

High protein foods like meat, fish, eggs and dairy products are ideal in that they can induce a satietogenic effect which suppresses appetite.
In conclusion, the more you diversify your food options and balance the content of your meals, the longer you can suppress your appetite and thus your urge to snack throughout the day.

Tips: In the event of an irresistible urge, try drinking a glass of water, some sweet tea or even some coffee. Sometimes that’s all it takes to gain control and overcome the urge to snack.

Article written by Amélie Vincent, dietitian