Screaming out to be refuelled

"Put down the chocolate and nobody gets hurt." I saw the above line on a T-shirt recently. I thought it was amusing since it suggested that when it comes to food cravings for deliciously sweet and creamy treats just like chocolate, some of us will go to desperate measures to satisfy ourselves.

A few weeks ago, I wrote a piece about what exactly fat was; how it works for better and for worse in our bodies; and why we crave it so much. Besides fatty delights, we crave a range of other food types. I'd like to explore with you some other food cravings and more importantly, why we have them and how to stifle the cravings to protect our health.

Sugar

We've all felt it - a rumbling tummy and a watery mouth at the sight of one of those chocolate fountains! We've all tried to fight it, but it's no use sometimes. We've got to eat that sugar! It is probably been due to your low blood sugar at the time and your body's need for more calories. Blood sugar is lowered by two main things - exercise and not having enough calories in the form of carbohydrates.

If you are craving sugar, it is your body's way of saying that it is running out of fuel. Carbohydrates are broken down in your digestive system and turned into a type of sugar called glycogen. Glycogen is stored in your liver and muscles to be used as fuel for movement and brain function.

If you are working or exercising and not eating enough, the liver, muscles and brain scream out for a re-fuel. The way to stop this craving is to eat slow-release energy foods that keep your blood sugar stable, and instead of eating two or three large meals a day, eat a healthy breakfast, then snack regularly up until three hours before bedtime.

Slow-release energy foods include whole meal breads and pastas; fresh fruit; milk and yoghurt; salads and many breakfast cereals.

If you are very active, you will simply need to eat more and perhaps more often.

If you still have to have the sweet stuff, swap the mars bar for a glass of skim milk with three or four spoons of milo in it.

Salt

Just from experience and talking to people, it would seem that when it comes to "junk food", you are either a savoury person or a sweet tooth. However, the occasional urge for a 'fix' of crisps, soup or pizza, comes to us all when we have an imbalance of sodium and other minerals in our diet.

An imbalance of sodium and other minerals is caused by a diet that does not have enough variety, or where too much fluid intake has occurred and literally washed minerals out of the body. Salt can also be quite 'addictive'.

If you and your salt shaker have become constant companions, I strongly suggest you eat a wider variety of wholesome foods that are high in minerals. Some foods to include are tomatoes, celery, crunchy green vegetables, milk, lean beef, and different kinds of seafood.

The good news is that unlike sugar, salt by itself is calorie-free. However, too much salt in your diet can cause high blood pressure, and is the number one cause of fluid retention. Besides making you look very flushed and bloated, high blood pressure and a sluggish lymphatic system can lead to other more serious health problems.

Protein

I've often asked my friends before a night out, "What do you guys feel like eating?" Some of the replies I've had include; "Something substantial, a proper meal. Not a salad or fast food." Or this; "Like mum's home-cooked hearty dinner." These responses are reflective of a need for protein and they probably didn't even realise it!

Protein is the framework of every cell in your body. It is like the building and repairing kit that keeps you looking and feeling strong. This includes your immune system and skin. A growing body in the form of a child or body-builder for example, will need more protein than other people.

If you are craving protein it might be because your body has been under some sort of physical or mental stress and needs nurturing. It might also be a sign of malnutrition. Malnutrition can creep up on us if we are neglecting our dietary needs in favour of working too much; eating too much junk food; if we have been ill; or if we have been crash-dieting.

The simple answer, then, to avoid protein cravings is to eat protein! The average adult needs 1.2 - 1.5 grammes of protein for every kilogramme of body weight, EVERY DAY. Protein can be found in all lean animal products; fish; whey and soy products; lean dairy products; nuts; eggs; and some vegetables like sprouts, beans, peas, and spinach.

Please see your doctor or a nutritionist for more information. Eat to live, don't live to eat. Don't let your cravings control you.

Good luck everyone!