After a long day, it often feels like there is still so much left to do. Even when you finally get home, the day isn’t over. There may be homework to help with, dinner to prepare, laundry waiting, toys on the floor, and a hundred more things still requiring your attention. By that point, your energy level may feel almost empty, still you want to be present for those last hours before your children go to bed.
In this situation many of us reach for something that gives a quick boost, perhaps a cup of coffee and a biscuit, a soda, some sweets or something else. Often, we do it without even thinking about it. But what if, before reacting automatically, you stopped for just a moment and asked yourself what you really need? Very often, sugar cravings are not simply about needing extra energy. Your body may be asking for nourishment, your mind could be asking for a break, or your emotions could be asking for comfort after a demanding day. Learning to notice what is happening underneath the craving can be a powerful first step to increase your awareness. Here are three ways to get you started with handling these cravings.
1. Pause before you act
Before automatically reaching for something to eat, try pausing for a moment. Take a deep breath and ask yourself: What do I really need right now?
- Am I physically hungry? Do I need some proteins? Or is a glass of water perhaps sufficient right now?
- Am I mentally exhausted? Can I reprioritize?
- Am I feeling overwhelmed, stressed out, or emotionally drained? Is this the time to get support?
Maybe you don’t need to change anything immediately. Sometimes increased awareness can create change. The simple act of noticing your pattern can help you move from autopilot to making a more conscious choice. This single step has helped me considerably in choosing alternatives, for example reducing snacking in between meals.
2. Support your body first
Sometimes what feels like a craving is your body asking for something more basic. Maybe you haven’t eaten enough during the day, or perhaps you skipped lunch. Maybe you’ve had several cups of coffee but not hydrated enough. Maybe you have had more carbs than proteins, creating a craving for more carbs. These things matter more than we often realize and giving these cravings a consideration can help us deciding what to do. I have noticed that if I have a nourishing breakfast and lunch, I have fewer cravings during the day and I would always recommend women to implement consistency when it comes to meals. This makes grocery planning essential and to ensure that you always have the necessary ingredients available to support your nourishment.
Over the years, both professionally and personally, I’ve learned that building meals around the three basic categories, proteins, fibers, and healthy fats, can make a huge difference in my body’s energy levels and my cravings throughout the day. Here are some suggestions for foods from the three categories:
Proteins from e.g. fish, eggs, chicken, Greek yogurt, lentils, or beans.
Fibers from e.g. vegetables, berries, oats, seeds, or whole grains.
Healthy fats from e.g. avocado, olive oil, nuts, seeds, or fatty fish.
One of the most powerful things I’ve learned over the years is that change does not always start by taking something away. Sometimes it starts by adding more of what your body truly needs. When we consistently nourish our bodies, some cravings begin to lose their intensity naturally because our bodies feel better supported.
Over the years, I’ve also learned that different seasons of life call for different kinds of support. When my youngest child was a newborn, meal delivery services were incredibly helpful. Having ingredients and recipes already planned took away some of the mental load and helped me feed my family well during a very demanding period. At another point in my life, I subscribed to a weekly fruit and vegetable box, and I absolutely loved it. It introduced me to vegetables I probably would never have chosen myself and encouraged me to become more creative in the kitchen. Some of my simplest meals came from using whatever I had left in the fridge, placing vegetables on a baking tray, adding olive oil, and seasoning them with herbs like rosemary, oregano, or basil. Over time, I’ve also become much more mindful about food waste, and this way of cooking really resonates with me. As a mother of three young children, I also know that real life doesn’t always look like a perfectly balanced plate—and that’s okay.
It’s also important to remember that cravings are not always about food at all. Poor sleep, stress, hormonal changes, and mental exhaustion can all increase sugar cravings. When we slow down enough to listen, the answer is often already there.
3. Let it be okay sometimes
Sometimes you simply want some chocolate with your coffee, and that’s okay once in a while. Not every craving needs to be analyzed, controlled, or fixed. Food should not become another source of guilt. But if something feels automatic or no longer serves you, it can be helpful to explore it.
Why do I always reach for this?
What do I really need right now?
Is this something I want to change?
Our habits can also be connected to old coping patterns, such as stress, emotional exhaustion, or routines we’ve repeated for years. The good news is that patterns can change, through awareness, compassion, and small consistent steps.
If any of this resonates with you, know that you are not alone. This is exactly the work I do with the women I support, helping them better understand their habits, reconnect with their bodies, and create changes that feel realistic, supportive, and lasting.
If you’d like some support with this, I’d love to help. You can book a free introductory session to talk through what’s going on for you, or take the Your Sustainable Wellness Score assessment to get a clearer picture of where you are right now.
With care,
Rannveig
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