18 Healthy Foods to Eat When Cravings Strike

This article was originally published by our friends at Authority Nutrition

Many people get the urge to eat unhealthy foods, especially when they’re on a diet.

In fact, it’s thought that around 50% of people regularly experience food cravings, which can derail their attempts to eat healthy (1).

However, some healthy foods feel quite indulgent. This article details 18 healthy foods that can satisfy your urge to eat without sabotaging your diet (2).

1. Fresh Fruit

Fruit is naturally very sweet and a great choice when you get a sugar craving.

In addition to tasting great, fruit is an extremely nutritious snack. It provides prebiotic fiber, antioxidants and beneficial plant compounds, all in very few calories (3, 4).

Furthermore, eating fruit has been linked to better health and a lower risk of diseases like heart disease and obesity (5, 6).

One 2015 review found that eating 300 grams (or 4 servings) of fruit per day reduced the risk of heart disease by 16% (7).

To make your fruit feel more like a treat, try dipping it in a little dark chocolate or making a mixed fruit bowl.

2. Greek Yogurt

Greek yogurt tastes creamy and indulgent, but it’s also really healthy.

It’s higher in protein and lower in sugar than regular yogurt, and it’s a good source of calcium, B vitamins and beneficial bacteria.

This combination of nutrients makes it a great food for both your bone and digestive health (8, 9).

Moreover, topping your Greek yogurt with fruit may provide additional health benefits and nutrients (10).

3. A Hot Drink

If you’re trying to watch your calorie intake, try making yourself a hot drink.

Drinking a hot coffee, tea or espresso after a meal can help you avoid the temptation of dessert.

It can also satisfy the need to do something, further helping you distance yourself from a craving.

Coffee can even increase the amount of a fullness hormone called peptide YY (11).

Peptide YY has an appetite-suppressing effect, which may help you reduce your calorie intake and lose weight (12, 13).

4. Snack Bar

Although many snack bars are high-sugar junk foods, it’s possible to find or make healthy ones that can add lots of beneficial nutrients to your diet.

When choosing a snack bar, look for one that’s minimally processed and contains whole foods like fruit or oats.

Also, check the label to make sure it doesn’t contain any added sugars like table sugar, coconut sugar or sugar syrups.

If you’re confused by nutrition labels and aren’t sure which bars are suitable, you could try making your own snack bar, as in this recipe.

5. Dark Chocolate

If you are craving chocolate, you can try swapping your regular milk chocolate for a small amount of dark chocolate.

Dark chocolate that is made with at least 70% cocoa is not only delicious, but it also contains a high amount of antioxidants.

Additionally, including dark chocolate in your diet may reduce your risk of heart disease (14, 15).

However, you’ll still need to watch your portion size. While small amounts have been linked to health benefits, larger amounts will add a lot of sugar to your diet and may not have the same protective effects (16).

Stick to a small square or two to satisfy your craving.

6. Fruit and Nut Butter

Fruit dipped in nut butter is a delicious snack that’s popular among health conscious people.

Eating a small amount of nut butter with fruit can be the perfect way to satisfy a craving for a sweet and crunchy treat.

This snack provides all the vitamins, minerals and fiber found in fruit, as well as the healthy fats, proteins and beneficial plant compounds found in nuts (5, 17).

However, on its own, nut butter can be very easy to overeat.

To make sure your snack is as healthy as possible, watch your portion size and choose a nut butter that contains only nuts (and perhaps a bit of salt).

7. Cottage Cheese

Cottage cheese is a mild-flavored cheese product that’s low in calories but very nutritious.

Despite containing only 163 calories per cup, it consists of about 70% protein and contains good amounts of calcium, vitamin B12 and riboflavin (B2) (18).

The high protein and low calorie content of cottage cheese can make it a really good snack choice, especially if you are trying to lose weight.

This is because high intakes of protein from dairy foods like cottage cheese have been shown to help people feel fuller longer, which could help you eat less and lose weight (19, 20, 21).

8. Banana Ice Cream

If you’re craving sweet and creamy ice cream, you could try making yourself this healthy alternative.

Banana ice cream is made by blending ripe bananas in a food processor and freezing them for at least an hour.

This snack is not only creamy and full of flavor, it’s also much lower in calories and higher in fiber than regular ice cream (22, 23).

If you want to make this treat more interesting, you can add other ingredients like milk, fruit or spices to mix up the flavor.

9. Popcorn

Popcorn can be a great snack to satisfy your salt craving without blowing your calorie budget, especially if you’re prone to snacking on chips.

However, the preparation method, serving size and topping choice are key when choosing a healthy popcorn to snack on.

A 3-cup (about 30-gram) serving of plain popcorn contains just over 100 calories, but eating large servings that have been sweetened with sugar or caramel can mean the calories add up (24, 25).

Additionally, homemade, air-popped popcorn is much lower in calories than popcorn that has been popped in hot oil. Avoid pre-packaged microwave varieties, which are full of unhealthy ingredients and calories.

You can keep your popcorn snack healthy by choosing air-popped, plain or slightly salted popcorn and watching your serve size.

10. Vegetable Chips

Vegetable chips are another choice for those who are prone to craving potato chips.

They are made like potato chips, but they’re made from vegetables like seaweed, kale or parsnips instead of potatoes.

However, some commercial brands of these chips can be as high in calories, salt and fat as regular potato chips.

To be sure you’re eating a low-calorie and healthy snack when you choose vegetable chips, try making your own at home by following this recipe.

11. Olives

If you’re craving something to eat but need to watch your calorie intake, try snacking on some olives.

Olives are a small, pitted fruit that’s often featured in the Mediterranean diet in the form of olive oil (26).

They’re low in calories and contain a wide range of beneficial plant compounds.

Additionally, oleic acid, which is the main fat found in olives, has been linked to some health benefits, including reduced inflammation and improved heart health (27).

12. Edamame

Edamame are immature soybeans. People often boil them and then sprinkle them with salt before popping out the beans for a tasty snack.

If you’re craving something a bit salty, edamame is a great choice.

This low-calorie snack is high in fiber, protein and a number of vitamins and minerals, including vitamin K and folate. 1 cup (155 grams) of edamame contains about 190 calories and 17 grams of protein (28).

It also contains 52% of the RDI for vitamin K and over 100% of the RDI for folate.

This makes edamame a really healthy snack and a great choice for halting your salty cravings in their tracks.

13. Miso Soup

Miso soup can also be an excellent choice for dealing with salty cravings.

Miso paste, its main ingredient, is made by fermenting soybeans with salt, grains and a type of fungus called koji.

This Japanese broth is not only tasty and low in calories, it’s a good source of fiber, protein, beneficial plant compounds and quite a few vitamins and minerals (29).

It’s also been linked to a few health benefits.

For example, one study found that Japanese women who regularly ate miso soup had a lower risk of breast cancer (30).

Another study found that Japanese women who ate a lot of plant compounds from soy-based foods like miso soup had a lower risk of stroke (31).

14. Trail Mix

Trail mix is a handy snack that’s made up of dried fruit and nuts.

The exact recipe can vary, but the combination of nuts and fruits can make it a great choice if you’re craving something sweet and salty.

Trail mix can also help you include some nuts in your diet.

Nuts contain a wide range of beneficial nutrients and have been linked to a number of health benefits, including improved blood sugar control in people with type 2 diabetes (17, 32, 33).

Moreover, they may help reduce your risk of heart disease by lowering your levels of dangerous, small LDL cholesterol particles (34).

However, watch your portion size. A cup of trail mix contains nearly 700 calories, so stick to a handful to avoid overeating.

15. Dates

Dates are a type of pitted fruit that’s often consumed after being dried.

They are very sweet and contain a high amount of sugar.

However, they are a rich source of antioxidants and contain fiber, potassium, iron and a number of beneficial plant compounds (35).

If you’re craving something sweet, a few dates can help satisfy your urge, while providing your body with other beneficial nutrients.

Additionally, if you’re after a sweet and crunchy treat, try stuffing your dates with almonds.

16. Cold Drinks

If you’re craving a sugary soda, it could just be that you’re thirsty.

Try opting for a healthier alternative to quench your thirst and satisfy your need for something other than regular water.

You could try drinking iced tea or carbonated water.

To make it feel like more of a treat, try adding lots of ice and a slice of lemon.

17. Berries

If you’re prone to sugar cravings, berries can quench your need for sugar, while adding some really beneficial nutrients to your diet.

As well as being very easy to prepare, berries are very nutritious.

They are sweet, low in calories, high in fiber and a rich source of vitamins and minerals.

Their high antioxidant content also means they have strong anti-inflammatory properties, which may play a role in protecting you from diseases like heart disease and cancer (36, 37, 38).

18. Hummus With Vegetables

If you’re hungry and craving a savory snack, try vegetables dipped in hummus.

Hummus is made with chickpeas, garlic and olive oil, all staples of the very healthy Mediterranean diet, which has been linked to better heart health (39).

Eating this snack with vegetables can increase your vegetable intake and add valuable nutrients to your diet.

The Bottom Line

Food cravings can be tricky to deal with.

Fortunately, the healthy snack options in this article can satisfy your cravings and serve as nutritious additions to your diet.

If you can, try planning ahead and having healthy snacks on hand to stop yourself from reaching for junk food.


Breakfast, blood sugar, & inflammation

Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.

In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!

Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!

==> Naturally Fight & Reverse Damaging Inflammatory Effects in Your Body!

Best stretch before bed (1 minute)

Did you know that one of the best times to stretch is right before bed? However…

What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...

=> Best stretch before bed (takes 1-min)


Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody

Stop Snoring in 3 Minutes - Starting Tonight

...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!

Today is a good day. Tonight will be even better. Why?

Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!

...even if straps, sprays and even torturing CPAP masks have failed you in the past.

Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.

Use them anytimeanywhere... even while stuck in traffic or watching TV.

Plus the results are permanent!

To learn more and test-drive the easy snoring and sleep apnea exercises for yourself, click here...

To a good night's sleep,
Rick + Lisa
eatlocalgrown / wisemindhealthybody

The #1 "bodyfat-eating" hormone...

weight loss solved

Did you know that your bodyfat can become "calorie-resistant"?

True. And it's completely unaffected by even the strictest diets... and most intense exercises.

However, there's good news- Calorie-resistant bodyfat can be now removed...

It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:

==> How to Activate Your #1 "Bodyfat-Eating" Hormone...

To your health!

PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...

#1 muscle that eliminates joint and back pain, anxiety and looking fat

I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

If this “hidden” most powerful primal muscle is healthy, we are healthy.

Is it…

a) Abs

b) Chest

c) Glutes

d) Hip Flexors

Take the quiz above and see if you got the correct answer!

How to Wipe Out Chronic Inflammation (Free Book)


In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.

See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.

Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.

inflammation book

Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.

If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!

Get the Free Inflammation Book

--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)

Free Paleo / Keto Cookbook

Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold ­­ a Le Cordon Bleu trained Chef and owner of Pete's Paleo...

And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!

paleohack chart

The cookbook is called Paleo Eats, and it's filled with over 80 chef ­created, insanely tasty Paleo recipes ­­ which means they are free from gluten, soy, dairy, and refined sugar.

Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)

>> Get The Free Cookbook


Sponsored Health Resources

In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.

NOTE: I update these links often so please check back to see what's new!

1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…

--> "Red" Smoothie Helps Alabama Girl Shed 80lbs!

2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.

--> Get the 1 Day Cleanse (better than 7-day detoxes!)

3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.

--> #1 muscle that eliminates joint and back pain, anxiety and looking fat

4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!

--> Your Birth Date + Name - Free Report

5) Turmeric is amazing. The problem is - It's hard to absorb!

--> The best way to get maximum effects of Turmeric

6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.

--> Why Some People LOOK Fat that Aren't

7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.

-->  Unlock Your Hip Flexors

Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.

Rick D.