Many health and weight-conscious people get cravings from dinner until bedtime. While their appetite is controlled during the day, from dinner until bedtime they can’t seem to get enough food into their system and find themselves grazing or nibbling.

One of the main causes of this phenomenon is swings in blood sugar throughout the day due to irregular eating and missed meals. It can be particularly during cold and dark winter days when we spend less time outside and active. Other factors that may also contribute include:

• Dieting, eating too few calories can lead to cravings.
• Nutrient deficiencies, as we often crave what we lack.
• All-or-nothing thinking versus a more moderate approach; avoiding favourite foods can lead to carvings.
• Unhealthy choices, such as high-fat or salty snack foods, stocked in the cupboards.
• Emotions.

If you are aware of the causes of cravings and are taking measures to prevent them but still have food cravings, consider the following steps:

1. Analyze why you’re hungry. Is it physiological or emotional? If it’s emotional, realize that eating won’t fill the “hunger” void you’re feeling. You’ll likely be more satiated listening to your favourite feel-good song or calling an old friend and catching up.
2. If it is true hunger, determine exactly what you want; decide if you want sweet, salty, crunchy, creamy, savory, hot, cold or otherwise.
3. Eat exactly what you want. If you want a chocolate bar and don’t have one in your house, go and get one. Otherwise, you’ll eat your way to it anyway. You may start with a handful of this and a handful of that you'll still crave that chocolate bar in the end.
4. Once you’ve got what you want, portion out a specific amount.
5. Drink a glass of water since many of the foods people crave are high in salt or sugar.
6. Don't feel guilty. If eating what you want leaves you feeling guilty, it’s not worth it. Aim to eat realistic portions, be aware of why you choose certain foods at certain times and leave it at that.