Mindful eating: strategies for managing food cravings

How to Manage Hunger and Cravings Without Feeling Deprived

We’ve all felt those mid-afternoon or late-night cravings. With a few practical strategies, you can manage hunger and make satisfying choices without feeling restricted. Use the tips below to create a balanced, sustainable approach to eating.

9 practical tips to try

1. Stay hydrated: Thirst is often mistaken for hunger. Sip water throughout the day (keep a reusable bottle handy). For flavour without added sugar, try water infusion drops.
2. Eat balanced meals: Combine protein, healthy fats and fibre-rich carbs (think whole grains, lean proteins and plenty of vegetables) to stay satisfied longer.
3. Practise mindful eating: Slow down and notice flavours, textures and aromas. Minimise distractions so it’s easier to recognise comfortable fullness.
4. Snack smart: Choose filling options like nuts, vegetable sticks with hummus or a piece of fruit to keep energy steady between meals.
5. Plan ahead: Batch-cook or prep grab-and-go options (cut fruit, portioned nuts, homemade energy bars) so thoughtful choices are ready when cravings hit.
6. Prioritise sleep: Aim for 7–9 hours. Consistent, quality sleep helps balance appetite cues and reduces mindless snacking.
7. Stay active: Regular movement—walks, yoga or your favourite workout—can refresh body and mind and support overall routine.
8. Tune into your body: Notice whether you’re hungry, bored or stressed. If it’s habit or emotion, try alternatives like reading, journaling or a short walk.
9. Enjoy treats mindfully: Include favourites in small portions. Savouring them occasionally can reduce feelings of restriction and support balance.

Managing hunger and cravings doesn’t need to be a struggle. With mindfulness, a little planning and flexible choices, you can build a more enjoyable relationship with food that works for you.

Happy snacking!