Snack Strategy for Cravings
Quick note before we dive into cravings: I mentioned resistant starch last week, and several of you wanted more clarity. Here you go.
Resistant starch is a type of carbohydrate that resists digestion in your small intestine. Instead of spiking your blood sugar quickly, it travels to your large intestine where your gut bacteria ferment it–kind of like a fiber “helper.”
Is resistant starch a good thing?
For most people, yes. Resistant starch can support steadier energy, better fullness, and gut health. The only “not so great” part is that if you add a lot too fast, it can cause gas or bloating (because your gut bugs are throwing a party). 
Where you’ll find it
- Slightly green bananas
- Cooked-and-cooled potatoes or rice (think potato salad or leftover rice)
- Beans and lentils
- Whole grains like oats and barley
Simple takeaway: Resistant starch is generally a win. Increase gradually and drink enough water.
Snack Strategy for Cravings
Cravings aren’t a character flaw. They’re usually a message. And the message is often one of these:
1) You didn’t eat enough earlier
If breakfast was just coffee (or coffee and a bite of something), your body will “invoice you” later, usually around 3pm.
Fix: Make lunch more “anchored” with protein + fiber (more on that below).
2) Your snack is basically a mini-dessert
Some snacks are delicious… and about as filling as a greeting card. If your go-to is mostly refined carbs (cookies, marshmallows, crackers, pretzels, granola bar), cravings return fast.
Fix: Upgrade your snack using the Snack Formula below.
3) You’re tired, stressed, or overstimulated
Stress cravings are real cravings. Your brain is trying to self-soothe.
Fix: Use a quick pause (takes 10 seconds).
4) You’re under-hydrated
Mild dehydration can feel like hunger, especially in winter when thirst cues are quieter.
Fix: Try water first, then snack if you’re still hungry.
The Snack Formula (This Is the Whole Game)
If you want a snack that actually “works,” build it like this:
Protein + Fiber (or Produce) + Optional Healthy Fat
Why it works: it slows digestion, steadies blood sugar, and keeps you full longer.
Real Life Snack Combos (Pick Your Style) 
Sweet-ish
- Greek yogurt (plain) + berries + walnuts
- Cottage cheese + pineapple or berries
- Apple + peanut butter
- Protein smoothie (small) + cinnamon
- Chia pudding (or chia added to yogurt)
Savory
- Hummus + veggies + a few whole-grain crackers
- Turkey/ham roll-ups + baby carrots
- Hard-boiled eggs + grapes
- Tuna packet + cucumber slices
- Edamame + fruit
Crunchy cravings
- Popcorn + string cheese
- Roasted chickpeas + fruit
- Nuts + an orange
The 10-Second Craving Pause
Before you snack, ask:
Am I hungry… or am I:
- Tired (need a break?)
- Stressed (need a reset?)
- Bored (need something interesting?)
- Needing comfort (looking for a little soothing?)
- Under-fed (need more protein/real food?)
(Sometimes food is comfort–and that’s human. The goal isn’t to eliminate comfort eating; it’s to notice it and choose it consciously.)
If you’re truly hungry: snack on purpose (no guilt).
If you’re not: take a 2-minute break–walk, stretch, or make tea–then decide. 
A Simple Plan for This Week
Try this for 5 to 7 days:
- Plan 2 “go-to” snacks you like (one sweet, one savory)
- Pair carbs with protein (no naked carbs)
- Use the Craving Pause once per day–not to be perfect, just to notice
You don’t need willpower. You need a snack plan that doesn’t leave you hangry.
Next week I’ll share a “Snack Menu” plus easy store-bought options and what to do about evening snacking (the one that whispers, “Just a little something…”)
In the meantime, here’s a link to a video I did addressing smart snacking at bedtime. It may help some of you get better sleep! Smart Snacking Video
Much love,
Health Coach Carol
“Everyone I know is looking for solace, hope and a tasty snack.” ~ Maira Kalman