Cravings Meaning
Snacks/Junk Food
Unbalanced diet
Vitamin C
antioxidant that helps protect skin cells against the effects of exposure from the sun, x-rays or tobacco smoke
Calcium
helps build strong bones and teeth; it also plays an important role in blood clotting, muscle contraction, and regulating normal heart rhythms and nerve functions.
Calcium deficiency
milk products, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones
Salt cravings
Hint: vitamin B foods
nuts, seeds, whole grains, fruit, and vegetables.
Chocolate
low levels of magnesium, chromium, or B vitamins as well as essential fats. Low levels of serotonin
Vitamin D
helps build and maintain healthy bones ( absorbs calcium, immunity functions, and protects bone, muscle, and heart health)
Sodium
conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals in the bloodstream
Vitamin D deficiency
fatty fish, fish liver oils, milk products, and fortified cereals
Cheese Craving
Hint: oily-fatty foods
oily fish (salmon, mackerel, cod), whole eggs, avocado, or take a good quality fish oil supplement
Salty Snacks
Fluctuations in stress hormones, low electrolytes, dehydration
Vitamin A
important to vision, growth, cell division, reproduction and immunity
Potassium
help maintain normal levels of fluid inside our cells; it also helps with muscle contractions and nerve signals
Potassium deficiency
dried apricots, bananas, lentils, potatoes/sweet potatoes, cooked spinach and broccoli, mushrooms, peas, cucumbers
Hint: fiber-rich carbohydrate foods
fruit (apples and bananas are a good choice), root vegetables (potatoes, carrots, beets), and cruciferous vegetables (broccoli, cabbage, brussels sprouts).
Bread and other carbs
low on energy (blood sugar fluctuations)
important to vision, reproduction, and the health of your blood, brain and skin
Magnesium
supports muscle/nerve function and increases energy production; it also boosts inflammatory response, helps to prevent migraines and relieves PMS symptoms
Vitamin C deficiency
Citrus fruits, tomatoes, potatoes, red and green peppers, kiwi, broccoli, strawberries, brussels sprouts, cantaloupe
coffee
Hint: caffeine
chicory/root tea, matcha/green tea, golden milk ( ginger, cinnamon, turmeric and black pepper), lemon water, yerba mate (natural caffeine), chai tea
Craving cheese and milk
low essential fatty acids (such as omega-3) or dehydrated (milk 97% water)
Vitamin B12
helps keep your body's blood and nerve cells healthy and helps make DNA; it also helps prevent megaloblastic anemia
Chloride
regulates fluid inside and outside of the cell
Vitamin B12 deficiency
Meats (beef, liver, chicken), fish and shellfish (trout, salmon, tuna fish, clams, fortified breakfast cereal, low-fat milk/yogurt/cheese, eggs.
Sugary/Junk foods
Hint: natural sugar/high-protein
nuts/seeds, smoothies, dried fruit, Greek yogurt, cottage cheese, fruits and veggies w/high water content (watermelon, iceberg lettuce)