How to Snack Smarter and Cut Cravings


Avoiding processed snacks is key when it comes to cutting down on cravings. We all experience cravings for sugary or salty snacks, but prepping your own high-protein, fiber-rich snacks is a great way to curb these cravings and stick to a healthy eating routine. Processed snacks that are high in refined carbohydrates (i.e. potato chips, pretzels, and crackers) lack significant nutritional value and can lead to blood sugar imbalance. Instead of satisfying hunger, these foods often leave us feeling more hungry, which often leads to increased intake of these empty-calorie foods. F45 Nutritionist Kim Bowman has some tips to help curb cravings and snack smarter so you can maintain a quality healthy eating routine.

Add protein and fiber to your breakfast or morning snack

Balancing blood sugar first thing in the morning is essential to keeping sugar cravings at bay throughout the day. Both protein and fiber increase satiety by adding nutrient density to a morning meal. This means that any sweet snacks you might indulge in later on won’t send blood sugar skyrocketing, instead allowing you to enjoy them in moderation. Kim Bowman recommends scrambled egg whites with some sauteed spinach and sweet potato or rolled oats with a dollop of plain Greek yogurt topped with berries, nuts, or seeds. 

Consuming sweets first thing in the morning without any added protein or fiber is problematic due to the fact that sugar is high-glycemic. Foods lacking protein and fiber—such as cookies, cakes, and pastries—are rapidly digested within the body, inducing a peak in both blood glucose and insulin. This not only triggers sweet cravings, but makes it extremely difficult to resist temptation as we start to feel hungry shortly after consumption.

Daily active movement and regular water intake 

Active movement is a key component to staying accountable. Even just 15-20 minutes of daily exercise can help boost metabolism and lessen the temptation to continuously snack on sugary foods. Kim Bowman also recommends staying on top of hydration throughout the day with at least 2-3L of water in addition to your daily movement, as this will prevent dehydration. When we’re thirsty, we’ve already reached a state of dehydration, which is a common trigger for sugar cravings. 


Prepare your own baked goods 

To avoid store-bought sweet snacks, Kim recommends preparing a few homemade sweets, as this will allow you to select quality, non-processed ingredients while avoiding excess added sugar and hidden additives. When it comes to choosing quality ingredients for your baked goods, be sure to use a natural source of sugar, such as raw manuka honey, dates, or fruit (bananas, applesauce, strawberries, raspberries). For chocolate lovers, it’s best to go with a quality dark chocolate, as it’s a richer source of cocoa and antioxidants than milk chocolate. When it comes to choosing a flour, it’s best to avoid enriched wheat flour (white flour), as it’s heavily processed. Instead, opt for a more nutrient-dense alternative such as almond, coconut, or buckwheat flour. If you need some baking inspo, the F45 Challenge recipe portal ( has a variety of deliciously sweet yet healthy recipes, including one of our favourites—Chocolate Coated Peanut Butter Balls (recipe below).

Chocolate Covered Peanut Butter Balls

Makes 4 servings 

261 calories/serving


60g rolled oats

70g peanut butter

20ml rice malt syrup (or raw manuka honey)

Chocolate coating: 

20ml melted coconut oil 

5g cacao powder 

20ml rice malt syrup (or raw manuka honey)

3 Tbsp hot water 

Directions: In a food processor add rolled oats, peanut butter, rice malt syrup (honey), and hot water and blend until well combined. Roll the mixture into 4 balls. Place the balls in the freezer for 15 minutes. While the balls are cooling, prepare the chocolate coating by mixing together the cacao powder, rice malt syrup (or honey), and melted coconut oil in a small bowl. Carefully, dip the peanut butter balls in the chocolate coating and transfer them to a plate. Repeat the process until all peanut butter balls are coated with chocolate. Put them back in the fridge for at least 1 hour to allow them to set. 


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