Dietitians Swear by These 6 Snacks for Beating Cravings—Here’s Why

Sticking to a healthy meal plan can be challenging, especially when cravings strike. 

Some of the most common challenges people face when it comes to staying on track is curbing cravings and resisting snacks, according to MyFitnessPal data.

These hurdles can leave anyone feeling frustrated.

But what if you handled cravings with dietitian-approved snacks that can help you reach your goals without feeling deprived?

Enter MyFitnessPal’s dietitians! They’ve made a list of their own go-to snacks to keep you full and energized while staying within your calorie and macro goals.

Whether your cravings strike in the evening or in the middle of your workday, these expert-recommended snacks may be exactly what you need.

What Do Cravings Really Mean?

Cravings aren’t just about willpower. They’re often signals from your body, brain, or your emotions—like craving sweets when you’re feeling low or reaching for salty snacks when you’re dehydrated.

The urge to grab a pint of ice cream or bag of chips can arise from all kinds of triggers, and knowing what they mean can help you decide how to respond.

If you often crave snacks at night …

Late-night cravings? They might actually be tied to your body’s natural circadian rhythm—the internal clock that controls your hunger and fullness hormones (1).

Our metabolism slows down as the day goes on, but studies show that hunger tends to spike at night. It’s thought to be the body’s way of storing energy for the overnight fast (1). 

So, while those nighttime snack attacks before bed aren’t great for weight management, they might just be a natural part of how we’re wired.

That said, if your circadian rhythm gets disrupted, those cravings can go into overdrive.  Stress, lack of sleep, and inconsistent eating habits can make you reach for sugary, high-calorie foods (2, 3, 4). 

Here’s what you can do to help decrease nighttime cravings: 

• Eat consistently: Unless you are practicing intermittent fasting, aim to eat every 3 to 4 hours within a 12-hour window to keep your energy steady and support your health (5). 
• Manage stress: Try deep breathing, yoga, or exercise during the day to help you relax.
• Improve sleep quality: Aim for 7–8 hours of sleep and create a calming bedtime routine to support rest. 

If you often feel hungry at midnight… 

Like evening cravings, waking up with cravings at midnight could be a sign that your circadian rhythm is out of sync (1). This can happen if you’re under too much stress or not sleeping well.

It could also simply mean you’re not eating enough calories or nutrients during the day. Randomly skipping meals or following a restrictive diet might leave your body too hungry to get through the night. 

Here are some tips to help you stop midnight snacking:

• Track your calories: Use tools like MyFitnessPal to track what you eat. This can help you make sure you’re meeting your calorie needs—which may be more important than you think.
• Eat balanced meals: Include protein, healthy fats, and fiber in your meals and snacks to help you stay full longer (6, 7, 8).
• Try not to eat too close to bedtime: If possible, stop eating about 2–3 hours before bedtime to give your digestive system time to process the food (5).

If you often wake up hungry in the middle of the night, it could signal an underlying issue. Consult a healthcare professional to address any potential health concerns.

If you often crave salty snacks…

Do you often crave salty snacks like chips, pretzels, or cheese puffs? It might mean you’re eating too much sodium—or, sometimes, not enough (9). 

Sodium, a key electrolyte in salt, is important for things like fluid balance, nerve function, and muscle contractions (9). 

While we need some sodium in our diet, eating too much of it can actually increase your craving for it. Your body gets used to the higher sodium levels, which may affect your brain’s reward system and make salty foods seem even more appealing (10). 

Over time, you might notice that you need more salt to achieve the same level of satisfaction from your food (10).  

On the other hand, if you’re drinking too much water or losing lots of fluids (hello, sweaty workouts!), your sodium levels can drop too low. This can disrupt your body’s functions.

When that happens, your body steps in and makes you crave salt to get things back on track (9). 

The key to keeping those salty cravings in check? Maintaining a healthy sodium balance. Here are some tips to help you out:

• Stay hydrated: Drink plenty of water, but avoid excessive intake to prevent diluting your body’s sodium levels. It may help to calculate how much water you need daily (11).
• Track sodium intake: Use tools like MyFitnessPal to monitor your daily sodium. Aim for less than 2,000 milligrams each day—the recommended limit for most adults (12).
• Replenish as needed: Replace lost sodium by consuming electrolyte-rich foods or drinks after heavy sweating, diarrhea, or vomiting.

Craving salty foods can also be tied to some medications or health concerns, like Addison’s disease or hormonal imbalances (10). If you find yourself constantly craving salty foods, discuss it with your doctor to rule out any underlying health issues.

If you often crave sweets …

Sweet cravings can stem from low blood sugar, nutrient deficiencies, a need for energy, or even a desire for a dopamine boost (13, 14). In these moments, your brain might seek sugary foods as a quick fix.

Frequently giving in to these cravings, like drinking a daily soda or having ice cream every night, can harm your health and may increase your desire for sugar over time.

The good news? Research suggests that cutting out added sugar and artificial sweeteners for as little as two weeks might help you kick a sweet tooth. This change may reset your taste preferences and help reduce sweet cravings (15, 16).  

Here are some other ways to address certain causes for your sweet cravings:

• Stabilize blood sugar: Choose balanced meals and snacks. Combine protein, healthy fats, and complex carbs to keep your blood sugar steady (17).
• Support your energy: Stay active, prioritize stress management, and get enough restorative sleep to energize your body.
• Boost dopamine naturally: Swap sugar for activities that lift your mood. Try exercising, listening to music, or enjoying your favorite hobbies.

If you have a health condition or still crave sugar after changing your diet and lifestyle, see a doctor or dietitian for personalized advice.

If you have pregnancy cravings …

Not all women have food cravings during pregnancy, but most do, according to studies (18, 19, 20).

The exact reason for these cravings isn’t totally clear. But it likely comes from a mix of physical, mental, and environmental factors. Hormonal changes, heightened senses, and increased nutritional needs are likely part of the equation (19).

Culture can also play a big role in pregnancy cravings. For example, women may crave chocolate in the U.S., savory foods in Egypt, and rice and sushi in Japan (19). 

Interestingly, the foods we think of as “forbidden” can trigger even stronger cravings during pregnancy (19). 

It’s okay to indulge sometimes, but balance is key—especially during pregnancy. When you snack, aim for options that are good for both you and your baby. Try nutrient-rich choices like fresh fruits, veggies with hummus, nuts, or unsweetened yogurt.  

If you’re having trouble with pregnancy cravings or feel you’re missing nutrients, see a registered dietitian. They can provide personalized advice for your pregnancy nutrition.

Dietitian-Recommended Snacks for Cravings

Here are some of MyFitnessPal dietitians’ go-to snacks to satisfy cravings without compromising health goals:

Roasted seaweed snacks 

Looking for a salty, crunchy snack? Roasted seaweed is a delicious and healthy alternative to chips, says Emily Sullivan, RD.

Not only is it low in calories, but it also packs a nutritional punch, providing essential nutrients including “130% of the B12 you need per day and 35% of the iodine” in a typical serving (21). 

On top of that, Sullivan adds, some early research suggests that seaweed may offer additional health benefits. 

“Seaweed may be associated with a reduced risk of heart issues, have cancer-fighting properties, help with blood sugar regulation, and support thyroid health,” she says (22). But, she notes that more research is needed to confirm these benefits. 

Real dried fruit snacks 

Gummy “fruit snacks” and fruit leather with added sugars might be enticing grab-and-go snacks, but they’re not the healthiest options. If you’re a fruit gummy lover like Stephanie Nelson, MS, RD, she suggests reaching for real dried fruit snacks instead. 

Her top picks include That’s It! Apple and Mango or Solely Fruit Snacks. These snacks “have a little bit of fiber and they come in relatively small portion sizes, so I can feed the craving and then be done,” she explains. 

You can also choose dried fruits like raisins, apricots, figs, and dates. These fruits are rich in fiber, vitamins, and minerals, making them a satisfying and nutritious option. Just be sure to check the ingredient label to ensure that they don’t contain added sugars or preservatives.

Mini-Perfect Bars 

If you’re craving something that feels a little more indulgent, Mini-Perfect Bars might be the perfect snack for you, says Denise Hernandez, RD.

Her go-to is the chocolate-covered peanut butter flavor, which she loves for its delicious taste and balanced nutrition.

Each mini bar contains 5 grams of protein and only 150 calories, making it a good source of protein with a modest calorie count, Hernandez explains. 

While they do contain 5 grams of added sugar, they can easily fit into a balanced diet. “I like this to beat cravings because it is both sweet and salty, which checks off both cravings that I commonly get,” she says.

Greek yogurt with toppings 

“Snacks can be a great opportunity to increase your protein, healthy fat, and fiber intake in small increments,” says Joanna Gregg, RD. 

When she’s craving something sweet, one of her go-to options is Greek yogurt with raspberries, strawberries, and a sprinkle of chocolate chips. She notes that just ¼ cup of Greek yogurt delivers around 6 grams of protein, while ¼ cup of berries adds 2–3 grams of fiber.

Melissa Jaeger, RD, LD, also recommends Greek yogurt with healthy toppings as a nutritious and satisfying snack. 

She says that “pairing protein with fiber at meals and snacks is an excellent way to support your health goals!” Her favorite combination includes Greek yogurt topped with chia seeds, a handful of nuts, and fresh berries—especially raspberries.

Greek yogurt is packed with protein, which is essential for building and maintaining muscle mass, Jaeger explains (23). 

The chia seeds, nuts, and berries add lots of dietary fiber, taking this snack to the next level.

“Getting enough fiber not only supports your digestive function, but also can help you control your blood sugar, manage your cholesterol, and support you in reaching and maintaining a healthy weight,” she says (24, 25, 26).

Steamed edamame 

For a satisfying, protein-rich snack, try one of Katherine Basbaum, MS, RD’s favorite afternoon snacks: steamed edamame lightly sprinkled with kosher salt. She says that steaming frozen edamame is quick and easy. It’s also rich in fiber, protein, and unsaturated fats, making it a healthy, modest-calorie option.

Basbaum adds that choosing edamame in the pods can help slow you down as you eat, preventing you from rushing through your snack. Plus, with the natural balance of fiber, protein, and fat, she says it’s the perfect snack to tide you over between meals.

Cucumber slices with seasoning

Cucumbers are rich in water and vitamins, making them a refreshing and hydrating snack. I can’t recommend them enough! They’re also known for their natural cleansing properties. Cucumbers may aid in flushing out toxins, preventing constipation, and promoting healthy skin (27). 

Plus, they may help with diabetes prevention, lowering cholesterol, and fighting oxidative stress due to their antioxidant content (27).

I enjoy a whole cucumber, lightly seasoned with salt and garlic powder, almost every day. It’s an incredibly healthy way to satisfy salty cravings, with only about 45 calories!

How to Stop a Craving

Cravings are normal and sometimes signal the body’s needs. So, the goal isn’t to get rid of them completely (28).

As mentioned, internal triggers, like hormonal changes, low blood sugar, and emotions, can cause cravings (28).

But external cues, such as sights or smells, can also spark a desire for specific foods. For example, remembering a pleasant meal, smelling a bakery, or seeing a donut on social media can trigger cravings (28). 

These are all known as “cue-induced cravings.”

So, it’s important to recognize both internal and external triggers to manage cravings effectively.

Some triggers can be avoided. For instance, you can keep certain snacks out of the house or unfollow specific social media accounts. But others may be harder or impossible to avoid.

Coping with Cravings

Practical tips

We’ve discussed the importance of a balanced diet, good sleep, and stress management in managing everyday cravings. But let’s be real—sometimes, no matter how hard you try, those intense cravings still sneak up on you, especially when something triggers them. 

Here are a few simple tips to help you tame those cravings and make them happen less often:

• Identify craving patterns: Track cravings with a food diary or the MyFitnessPal app to understand when and why they happen. Recognizing triggers can help you manage them.
• Address emotional eating: Process emotions through healthier outlets like journaling, meditation, calling a friend, or seeking professional help. Taking steps to address your feelings can reduce unhealthy cravings.
• Choose healthier swaps: Swap cravings with healthier snacks that mimic desired flavors or textures. This satisfies cravings while maintaining better nutrition.
• Delay and distract: Cravings can arise from habit or boredom. When cravings strike, set a timer for 10 minutes and shift your focus by taking a walk, sipping tea, or engaging in another enjoyable activity.
• Visualize your future self: Instead of focusing on quick satisfaction, like a salty snack, think about the long-term benefits of healthier choices. Picture how great you’ll feel if you stick to your plans—this can help you make better decisions in the moment.
• Learn the pros and cons: Learn about the health risks of unhealthy foods and the benefits of healthier options, like improved well-being and great flavors. This can help shift cravings to healthier choices.

When you do indulge in a less healthy craving, aim to keep it to just one portion. But whatever happens, don’t beat yourself up over it or feel guilty. 

Instead, let it go and refocus on your healthy habits!

The Bottom Line

Cravings aren’t always bad. They can often signal what your body needs. This might include a specific nutrient, better sleep, or emotional support.

Knowing what triggers your food cravings can help you to address them in a healthy way.

But, don’t deprive yourself completely when it comes to food cravings. Enjoying treats in moderation can prevent feelings of restriction. This helps you maintain a healthy relationship with food.

Stocking up on dietitian-approved snacks can also help you handle cravings wisely. This way, you stay satisfied and on track with your health goals.

Want to take things to the next level? Checkout the new MyFitnessPal Meal Planner feature, designed to help you master meal planning and snacking like a pro. 

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