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Ask the Expert
Barbara Ruhs, MS, RD
Q: I'm trying to stop eating junk food, but I get intense cravings. How do I beat them?
A: Going cold turkey isn't the answer to overcoming food cravings. You will have more success if you begin by planning balanced meals at regular times. Eat breakfast every day. At every meal aim to include a source of whole grains (raisin bran, whole-wheat toast or pasta), some protein (low-fat milk, nuts, egg whites), and a heart-healthy source of fat (nuts, olive oil, flaxseed).
Depriving yourself of specific foods can lead to binges in the future. Find ways to include your vices in moderate or single-serving portions as part of your meal plan. Occasionally, try eating a healthy alternative to the junk food you crave. Eventually this substitution will become your favored choice.
Plan for healthy snacks and bring them with you to manage your hunger throughout the day. You want to avoid hasty decisions at the vending machine or on the road when you are most vulnerable.
And focus on all of the foods you can eat instead all of the items you shouldn't eat.
Nutritionist Barbara Ruhs, MS, RD, is a licensed registered dietitian, and owner of Neighborhood Nutrition (an education company and private-practice) in Cambridge, Massachusetts. She is also the campus nutritionist at Harvard Business School and University Health Services at Harvard University.
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