Cravings are not a failure of willpower. They are signals. That late-night pull towards something sweet, the sudden urge for salty snacks, or the midweek fantasy about greasy fast food can all point to what your body is asking for. Understand the message, and you can feed the need without the crash that leads to another craving an hour later.
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Do you actually need to act on a craving?
Start with context. If you wore yourself out, trained hard, or ate lightly, your body may be asking for quick energy. If you have had a balanced day and feel comfortable, you might simply be responding to habit or stress. Many people land in the middle: respond thoughtfully most days, and on quieter days sit with the feeling for a few minutes and see if it passes. Comfort, stable energy and a calm mood are the cues you are getting it right.
When you crave something sweet
Sugar is fast fuel, especially for the brain. If your day revolves around sweetened yoghurt, cereals, fruit juice or snack bars, blood sugar can spike and dip, priming you to want more. Sweet cravings often mean you need steadier energy. Anchor meals with protein and fibre, then add slow-release carbohydrates. If you want something sweet, try fresh fruit with a handful of nuts, stewed apples with plain yoghurt, a square or two of dark chocolate, or dates stuffed with nut butter. The mix of fibre, fat and protein slows absorption so you avoid the slump.
When you crave something fatty or greasy
Deep-fried or creamy dishes can signal that you are short on satisfying fats or fat-soluble vitamins such as A, D, E and K. Rather than reaching for heavy takeaways, build “good fat” into meals: avocado on wholegrain toast, salmon or pilchards with a salad, olive oil over roasted veg, a small trail mix of nuts and seeds, or an air-fried version of chips alongside lean protein. These choices tick the texture and flavour box and keep you full for longer.
When you crave something salty
Salt cravings commonly show up after illness, a hot day, a tough workout or a stressful patch, when mineral stores and fluids run low. Support recovery with real food sources of sodium and other electrolytes. Think a bowl of vegetable soup with olives, wholegrain crackers with hummus, roasted chickpeas, lightly salted edamame, or air-popped popcorn. Hydrate as well. If you find yourself constantly chasing salt, chat to a health professional to rule out underlying issues.
When you crave starch and comfort
Cold weather, homesickness or a low mood often make the brain reach for starchy foods that digest into sugars and support serotonin production. Honour the comfort but choose whole, nutrient-dense options. A baked sweet potato with cottage cheese, whole-wheat pasta with olive oil, garlic and greens, a bean and brown rice bowl, or a slice of seeded toast with eggs give you the warmth and calm you are after, without the roller-coaster.
Common mistakes that keep cravings going
Going too long between meals, relying on ultra-processed snacks, skimping on protein, and not sleeping enough all amplify cravings. Keep meals regular, add a palm-sized portion of protein, include colourful vegetables and a source of fibre, and build a bedtime routine that protects your sleep. If you enjoy strong activities like coffee, set a cut-off in the afternoon so you do not trade a short boost for a restless night.
A simple way to plan your “smart swap”
Pause for thirty seconds and ask: is this sweet, salty, fatty or starchy? Then pair the feeling with a balanced option. For something sweet, reach for fruit plus nuts or yoghurt. For salty, think olives, soup, roasted pulses or a small portion of biltong with veg sticks. For fatty, add avocado, oily fish, seeds or olive oil to your next meal. For starchy, choose wholegrain versions and add protein and veg so you feel satisfied without the slump.
Cravings are information, not a character flaw. Decode the message and you will feed your body in a way that stabilises energy, supports mood and keeps you comfortably full between meals. If you are dealing with persistent low mood, fatigue or intense cravings that do not improve with routine and balanced meals, seek personalised advice from a registered health professional.
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This article was originally written by Annemieke van Nieuwkerk for Food&Home.
