We can all remember an occasion where we’ve eaten something that didn’t agree with us – that packet-mix cake from our childhood, say, or greasy takeout on a road trip.

It’s fair to say we’ve probably all experienced food cravings before –  that irresistible urge to eat a specific food. Whether it’s chocolate, chips or ice cream, you feel as if you cannot relax until these intense cravings have been satisfied.

Food cravings can really throw a spanner in the works, particularly when you’re working towards adopting a healthy eating pattern. Frequently ‘giving in’ to cravings can be disheartening as your health goals seem more and more unattainable.

So, is there really anything you can do to help curb these food cravings? Accredited Practising Dietitian, Anna Debenham, shares her top 6 tips.

1. Start with a balanced diet

The best place to start when dealing with cravings is to take a look at your overall diet.

Your two main considerations are:

1)     Is your current diet nutritionally balanced?

2)    Are you eating enough?

If you find yourself experiencing strong food cravings regularly throughout the day, you might need to look at the macronutrient balance of your meals (i.e. the balance of protein, carbohydrates, vegetables and fats).

Afternoon sugar cravings can be avoided by eating a more nutritionally balanced lunch.

This is something we see a lot of, especially when people eat salads or soups for lunch that don’t contain an adequate amount of protein. It’s important to remember that, in order to feel full, you need more than just greens. A serving of protein, a little healthy fat and some healthy carbohydrates alongside those greens is a much more balanced lunch that will keep you satisfied and help keep those cravings at bay.

2. Don’t avoid your favourite treat foods

One guaranteed way to intensify cravings is to ban specific foods from your diet altogether.

While this may sound like a useful way to reach your health goals, banning foods means that they become ‘forbidden fruit’. Once you can’t have it, you’ll find yourself wanting it even more.

There’s no need to ban unhealthy foods from your diet altogether. Focus on a healthy diet but don’t deprive yourself of the foods you love – allowing treats occasionally in small amounts can actually help to avoid those intense cravings. Remember, we are looking for long term, sustainable habits and banning foods typically is not a long term approach.

3. Retrain those taste buds

Did you know that you can actually alter your taste buds to crave less sugar and salt?

Every few weeks, our taste buds regenerate. By slowly reducing your intake of sweet and salty foods, over time your taste buds will slowly adapt to crave these sorts of nutrients less.

The key is not to go cold turkey, or you might find your food tasting a little bland. If you slowly cut back, you’ll adjust and find your cravings may have reduced.

4. Try and break the habit

Food cravings are often a result of a habit you have developed over time. For example if you feel you ‘must’ immediately end each meal with a sweet bite, it is likely this is more so a habit than anything else.

Instead, try changing the behaviour straight after your meal. For example you might make yourself a herbal tea for a tummy settler and palate cleanser. Alternatively, you could go for a walk or if it’s late at night brush your teeth. Replacing your usual behaviour (eating a sweet treat) with another behaviour is a great way to break the habit.

5. Look after your mental health

If you find yourself experiencing strong cravings after a stressful day at work, chances are the cravings are emotionally fuelled.

Emotional eating becomes an issue when you’re consistently using food as a way to cope with emotions. Sometimes, it’s a habit so engrained, you don’t actually realise your craving is related to your emotions. Next time you are craving something, have a think about how you are feeling and ask yourself, ‘Do I really feel like this? Is this going to make me feel better long term?’. Have a list of other things you can do when you are tempted to emotionally eat. Distracting yourself by doing something else that makes you feel good is a technique that works for many. This could involve going for a short walk, journaling or even tending to that pile of laundry that needs washing! If it’s a habit you’ve had for a while, emotional eating can be tricky to break, however finding new ways to soothe these emotions is an important first step.

6. Get enough sleep

Did you know you’re more likely to experience food cravings after a night with too little shut-eye. This is because a lack of sleep affects certain areas of your brain which can significantly increase your desire for highly palatable and calorie-rich foods.

To counteract food cravings associated with sleep deprivation, aim to get at least 7-9 hours of sleep per night.

Bottom Line

Ultimately, there’s no need to worry about the occasional food craving. They are normal and something most people experience. However, if you feel that your food cravings are out of control or keep you from reaching your goals, it might be time to take action.

If food cravings, emotional eating or binge eating are an issue that you’re dealing with on a regular basis and finding hard to beat, the best thing to do is get support from a qualified professional.

The Biting Truth are a team of dietitians who understand there is no one size fits all approach and can work with you to develop a personalised nutrition strategy plan to help you become the healthiest version of yourself. You can book a consult easily today.

As a parent and caregiver, you play an important role in making healthy choices for your children and guiding them towards one day making these choices on their own.

With so many mixed messages surrounding nutrition, this is a task that can often feel overwhelming.

If your little one is a veggie hater, you might find yourself using all sorts of strategies to get them to eat veggies – bribing, sneaking veggies into meals or forcing them to eat them. While these strategies may help in the short term, they are unlikely to positively influence their food behaviours and may even lead to more challenges as they get older.

IGA’s paediatric dietitian, Alex Parker, breaks down some simple things you can do to help your little ones learn to eat (and enjoy!) vegetables.

Don’t treat veggies as the enemy

Comments such as “you have to eat your broccoli before you can eat your dessert” sends a message to kids that vegetables are not enjoyable – they are a chore. Instead, try to create a positive mealtime environment by exposing your child to vegetables without pressure, and avoid any negative connotations surrounding vegetables. This can have profound effects on their future eating habits as well as help to alleviate your stress and frustration.

Get your child involved

The more familiar kids are with vegetables, the more likely they are to eat them. Some great ways to boost your child’s confidence and familiarity around vegetables include:

• Take your kids grocery shopping and encourage them to choose a veggie or two to buy and try each week.
• Get them in the kitchen and involve them in age-appropriate tasks such as washing vegetables or peeling and cutting using a child-friendly knife.
• Get your little one to serve up vegetables to other people at the table.

All of these small experiences will ultimately help improve their overall confidence with vegetables.

Take advantage of snack times

Snacks are great opportunities to bump up your little ones’ veggie intake and will show children different ways of enjoying them. Whether you keep it simple by serving vegetable sticks with a dip or some cheese or get a little more creative and create a recipe that includes some vegetables, taking advantage of snack time is a fantastic way to boost your child’s vegetable intake.

Find inspiration from some of our favourite veggie-based snacks here:

Lead by example

This is one of the most powerful ways to encourage your little ones to eat vegetables. If you don’t eat vegetables yourself, how can you expect your child to? Children learn by example, so it is essential to start by packing in as many veggies as possible into your own daily diet. Try to frequently sit with your child to eat and show them how you eat your vegetables (without putting pressure on them to eat theirs).

Serve small portions of new vegetables, alongside familiar foods

Be careful not to bombard your child with a big portion of new (unfamiliar) vegetables on their plate, as this can be overwhelming and will reduce their likelihood of trying anything at all.

Instead, try offering small portions of new vegetables e.g. one halved cherry tomato or a teaspoon of corn kernels. Offer these new vegetables alongside a familiar food that you know they enjoy. This will ultimately provide some comfort whilst encouraging them to taste something new.

Help your child listen to their body

While you may feel tempted to beg your child to eat one more bite of peas, mealtime offers a great opportunity to allow children to listen to their body’s instincts. Most kids are able to effectively self-regulate their hunger and appetite. This means that, in most circumstances, they will naturally eat the right amount of food for their body. Try to trust that when your child says they are finished, they really are and there’s no need to force them to eat more.

Need more support?

The Biting Truth’s Little Bites Program has been specifically designed for busy families in need of a little extra support navigating fussy eating. The program includes a selection of kid-friendly recipes, articles, tutorials, printable resources and more.

Learn More

This month we’re aiming to raise awareness of Coeliac Disease, with the help of our in-house dietitians, Anna and Alex from The Biting Truth, who have answered all the questions you submitted on coeliac disease.

This Valentine’s day, take care of your heart in more ways than one! We’ve gathered some of our favourite heart-healthy recipes to create the perfect, romantic dinner for two.

Starter

Kicking off your delicious dining experience, we have a simple yet effective dish – a real crowd pleaser. IGA’s Almond Dukkha recipe is packed with unsaturated fats which are proven to reduce risk of heart disease and lower cholesterol levels. Serve this nutty blend with a few slices of fresh bread and some extra virgin olive oil, packed with heart-healthy fats and antioxidants.

Did you know that inadequate sports nutrition increases your risk of poor performance, injury, fatigue and suboptimal gains? Since nutrition is a significant contributor to exercise performance and recovery, it is crucial to consider the nutritional content and timing of your meals and snacks.

Whilst we all have different goals, food preferences and training schedules, there are basic sports nutrition guidelines everyone can follow to help optimise performance and recovery.

Dietitians Anna and Alex from The Biting Truth share their top tips below.

Pre-workout nutrition

Eating before exercise will provide you with the fuel necessary to optimise performance and get the most out of your workout. Skipping a pre-workout meal or not eating enough can affect safety and performance by contributing to dizziness, lightheadedness, nausea, lethargy and increasing susceptibility to injuries.

It is also important to consider the type of fuel you’re giving your body! Fuelling with the right nutrients prior to exercise will provide you with the energy and strength necessary to optimise performance. The key elements of pre-workout nutrition largely depend on the type of training you’re undertaking, your personal preferences and your exercise goals.

In general, your pre-exercise meal or snack should be:

• Rich in carbohydrates and protein: this will allow you to prime your fuel stores and support working muscles
• Low in fibre, especially for those with gut issues: foods that are low in fibre are digested quickly to provide you with fuel and avoid gastrointestinal issues during your workout (e.g. cramping, bloating).
• Easy to digest – avoid foods overly high in fat as these are slow to digest (e.g. dairy products, fatty meats).

Carbohydrates prior to exercise can assist in topping up your muscle glycogen stores to support training by providing working muscles with adequate fuel. Although protein is a bigger focus in post exercise nutrition, consuming protein prior to a workout can also assist with muscle protein synthesis and recovery.

As a guide, aim to consume a meal 2–4 hours prior to exercise or a snack 1-2 hours before a workout. Since our taste buds (and our stomachs!) differ, we recommend taking some time to experiment with different options to find what works best for you.

Post-workout nutrition

The food you consume and the timing of your meals following a workout are extremely important and can help you improve body composition, performance and overall recovery.

The basic idea behind post-workout nutrition is to achieve the following three things:

1. Replenish energy (glycogen) stores
2. Reduce protein breakdown
3. Repair the muscle used during your workout

Exercise not only utilises your body’s energy stores but also causes small amounts of damage to the muscle tissues at a cellular level. While this might sound counter-productive, it allows you to become stronger, fitter and leaner – as long as you are consuming the right foods to support this process. The building and toning of muscles occurs when muscle proteins are broken down and new ones are created. Therefore, post-workout nutrition will not only replenish your energy stores but also importantly assist in building new muscle.

In general, your post-exercise meal or snack should be:

• Rich in protein to repair and rebuild muscles damaged during training
• Rich in carbohydrates to help replace the energy utilised during exercise

Timing is a crucial element of post-workout nutrition. We recommend eating within 30–90 minutes following a workout. Studies have revealed that adequate nutrition and rehydration during this period will best support recovery. This has been attributed to the fact that, during this time, blood flow to the muscles increases, priming the muscles to accept nutrients and helping to stimulate muscle growth and repair.

Read more from The Biting Truth

There’s no better time to get moving than the Summertime! Do your mind and body a favour and hit those exercise goals, all whilst soaking up some much needed vitamin D. Give one or all 5 of these fun, Summer activities a go…

1. Walk don’t drive

Get your steps up and save your wallet at the same time! Leaving yourself some extra time to walk is one of the easiest ways to squeeze a workout into your week, and it can also provide an opportunity to clear your mind from the stresses of everyday life. Chuck on your favourite playlist, a podcast or invite a friend and leave the car keys at the door!

2. Play a team sport

Gather your mates or members of the community and set up a friendly game of soccer, touch footy, basketball, whatever you fancy! This is a great way to exercise, whilst socialising and potentially picking up a new skill.

3. Go for a bike ride

Why not make this the summer of discovering the great outdoors! Grab a friend or make this a solo mission and get pedalling.

4. Organise an outdoor training session

Exercising outdoors is the perfect way to spice up your weekly workout routine and can also be a great alternative for anyone looking for a cost-saving and flexible alternative to the gym! Inviting a group of friends to join is also a great way to keep yourself motivated and on track to reaching your fitness goals.

5. Get in the water!

This may seem like an obvious one, but swimming is a great form of exercise, while also improving coordination, balance and posture. Plus, who doesn’t love cooling off in the ocean or pool on a hot summer’s day? Just don’t forget to slip, slop, slap!

Who says we have to outgrow the lunchbox? Give yourself something to look forward to during the work week with this delicious lineup of Healthy Living lunchbox meals. Not to mention, preparing your own lunch in advance is a great way to keep costs down, saving you time and money!

Monday

Start your week off with a rainbow of flavour by making our healthy, light and fresh Rice Paper Rolls. This tasty lunch is fully customisable and pairs perfectly with a sesame dipping sauce.

We’ve all heard of New Year’s resolutions but what about New Year’s food solutions? In 2023, IGA is challenging you to reimagine your food goals and make them a reality!
Adopting a set of strong, healthy eating habits will benefit you, both physically and mentally. A well-balanced and nutritious diet is the first step towards making 2023 your year and this article will run you through a few tips and tricks to get you headed in the right direction.

What changes can you make?

Create structure and identify goals

When it comes to constructing your new and improved eating regime, identifying current unhealthy habits is a great starting point. It’s important to remind ourselves that we never have to entirely eliminate a guilty pleasure, but instead, create structure and discipline around when we choose to indulge.

It’s also important to identify a set of food aspirations and healthy-eating goals. Doing so will create a clear overview of what you hope to achieve throughout your food journey, as well as help keep you motivated along the way. Here’s an example to get you started…

5 Food Goals for 2023

1. Start meal prepping
2. Try at least one new recipe a week
3. Aim to drink at least 3L of water a day
4. Eat more veggies!
5. Limit takeaway to once a week

Make food exciting in 2023!

Challenge yourself in the kitchen! With access to a wide variety of fresh, healthy produce and IGA’s Healthy Living Recipes, there’s no excuse to stay in your comfort zone when it comes to cooking. It’s a great idea to look for inspiration online, in recipe books, or on social media.

Make it personalised

When it comes to healthy eating, it’s important to stay away from comparison and realise we are all on our own, individual journey. Make sure to listen to your body and establish a set of healthy eating behaviours that are tailored to your individual health goals. Remember, what works for you, may not work for someone else!