Menstrual munchies

 

Article By: WeightWatchers.com.au   Print   Email

 

Discover how to deal with dreaded PMS cravings... Question: I get powerful chocolate and chips cravings when it's my time of the month. Is there anything I can eat that'll help to curb them?

Unfortunately, there's no simple answer to this question. But there is good news: some research indicates that the way you eat over the course of an entire day may help to reduce cravings.

Like anything else, the key seems to be eating balanced meals so you're not left hungry and looking to nibble. For instance, a meal of pasta with tomato sauce is heavy on the carbs and may not provide you with enough long-term energy. This makes some people want to indulge in sugar-rich foods a few hours later. If you couple a meal lacking in a variety of nutrients with the natural urge to splurge that affects many women during that time of the month, it may seem like you're waging a losing battle.

Give yourself a fighting chance by eating three balanced meals and if needed, several planned, well-rounded snacks each day. Planned snacks may be just what you need to 'give into' your cravings without feeling like your eating is out of control.

This means moving away from meals and snacks that tip the scales too heavily towards one nutrient and instead seeking out more balanced dishes that contain some carbohydrate, fat and protein and some fibre too. Try to include some calcium-rich foods as well. Good sources include low-fat milk, yoghurt, cheese, calcium-fortified tofu, tinned sardines, salmon with bones, calcium-fortified orange juice, broccoli and leafy greens.

Here are some specific food ideas to consider:

• Have a scrambled egg with wholegrain toast and an orange instead of a bowl of sugary cereal for breakfast. Or try low-fat grilled cheese and tomato on rye.
  
  
• Pass on a salad made with just vegetables for lunch. Instead, toss in some longer-lasting additions like grilled chicken, a bit of crumbled feta, some beans and a dressing of oil and vinegar. Or make yourself a lean roast beef pita pocket with a bowl of vegetable soup.
  
  
• Tart up plain pasta and sauce. Add some prawns, broccoli and a bit of freshly grated parmesan.
  
  
• Be wary of snacks that may just make you hungrier later. A bag of low-fat chips may be considered healthier than full-fat chips but, eaten alone, they may not satisfy you for very long (although carb-rich snacks do satisfy cravings for some people). To prevent wandering snacking fingers, try enjoying your low-fat chips with a low-fat bean-based dip like hommus.
  
  
• Other balanced snack combos include low-fat vanilla yoghurt sprinkled with chopped peanuts, a handful of almonds and raisins, and nachos made with baked tortilla chips, red kidney beans, salsa and low-fat tasty cheese.