9 Tips to Stop Food Cravings and Help You With Your Diet

Written by Emily Clark

Most of us are "regular" people. We don't eatrepparttar perfect diet allrepparttar 144562 time and have our struggles with food, same as everyone else. But having an awareness of this fact and knowing a little bit about our health and food nutrition can help when it comes to making wise decisions.

Many people struggle with food "cravings." Studies tell us that it's fairly common for food cravings to happen at certain times, quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. Fatigue and stress often combine to take their toll onrepparttar 144563 best of intentions.

When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy...not something most of us fully understand or appreciate. We head to kitchen and every other place where food can hide, clearing a path as we go.

Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.

Listed below are some thoughts and ideas about food cravings:

- Ifrepparttar 144564 food isn't available, you can't eat it! Emptyrepparttar 144565 cookie jar and keep it that way! Keep healthy food choices on-hand.

- Recognizerepparttar 144566 feelings and emotions that lead-up to a food craving. Do you have food cravings when youíre bored, lonely, or stressed? If you can identify a trigger, you can deal withrepparttar 144567 emotion thatís making you desire a certain food. Try to deal withrepparttar 144568 triggers inrepparttar 144569 best way you can.

- Sometimes, even recognizing that a craving is about to happen doesn't seem to help. Don't beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.

- Get enough sleep. When youíre tired, youíre more likely to crave things.

- Never give-up. When you "slip", press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Try to practice restraint most ofrepparttar 144570 time, but don't get legalistic and un-balanced in your weight loss approach. Think moderation and not abstinence at all times!

- Understand that self-control and discipline by themselves, won't cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.

The 9 Most Common Mistakes to Avoid When Reading a Food Label

Written by Emily Clark


Fat, Sugar, Sodium and Carbohydrate

The sections on a food label showsrepparttar name of a nutrient andrepparttar 144561 amount of that nutrient provided by one serving of food. You may need to know this information, especially if you have high blood pressure, diabetes or are eating a diet that restricts certain nutrients such as sodium or carbohydrates.

Food labels also include information about how much sugar and protein is inrepparttar 144562 food. If you are following a low-sugar diet or you're monitoring your protein intake, it's easy to spot how much of those nutrients are contained in one serving.

Vitamins, Minerals and Other Information

The light purple part ofrepparttar 144563 label lists nutrients, vitamins and minerals inrepparttar 144564 food and their percent daily values. Try to average 100% DV every day for vitamins A and C, calcium, iron and fiber. Dorepparttar 144565 opposite with fat, saturated fat, sodium and cholesterol. Try to eat less than 100% DV of these.

Common Mistakes to Avoid When Reading a Food Label

Until you become accustomed to reading food labels, it's easy to become confused. Avoid these common mistakes when reading labels:

-A label may say thatrepparttar 144566 food is reduced fat or reduced sodium. That means thatrepparttar 144567 amount of fat or sodium has been reduced by 25% fromrepparttar 144568 original product. It doesn't mean, however, thatrepparttar 144569 food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium,repparttar 144570 reduced sodium product would still be a high-sodium food.

-Don't confuserepparttar 144571 % DV for fat withrepparttar 144572 percentage of calories from fat. Ifrepparttar 144573 % DV is 15% that doesn't mean that 15% ofrepparttar 144574 calories comes from fat. Rather, it means that you're using up 15% of allrepparttar 144575 fat you need for a day with one serving (based on a meal plan of 2,000 calories per day).

-Don't makerepparttar 144576 mistake of assuming thatrepparttar 144577 amount of sugar on a label means thatrepparttar 144578 sugar has been added. For example, milk naturally has sugar, which is called lactose. But that doesn't mean you should stop drinking milk because milk is full of other important nutrients including calcium.

Reading Label Lingo

In addition to requiring that packaged foods contain a Nutrition Facts label,repparttar 144579 FDA also regulatesrepparttar 144580 use of phrases and terms used onrepparttar 144581 product packaging. Here's a list of common phrases you may see on your food packaging and what they actually mean.

No fat or fat free - Contains less than 1/2 gram of fat per serving Lower or reduced fat: Contains at least 25 percent less per serving thanrepparttar 144582 reference food. (An example might be reduced fat cream cheese, which would have at least 25 percent less fat than original cream cheese.)

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