Lean protein at breakfast (and at every meal) can help manage cravings because protein slowly digests in the body. This will provide you with long-lasting energy that keeps you fuller, longer. It also helps stabilize blood sugar levels to prevent “spikes” and “crashes” that are commonly linked to cravings. At your next breakfast try incorporating more protein by adding an egg, nuts or a Greek yogurt.
Another tip to control cravings is timing your meals more frequently throughout the day. Skipping meals or waiting long lengths of time between meals will increase cravings, so make sure to eat every three to four hours.
Exercise and distracting yourself from a craving are also excellent things to try that can be a big help. When your next craving comes on try reading a book, going for a walk or drinking some water.
Fluffy Ricotta Pancakes
Makes 8 servings
• 1 cup low-fat ricotta cheese
• 3/4 cup whole wheat flour
• 1/2 teaspoon baking powder
• 1.5 tablespoons sugar
• 1/2 teaspoon salt
• 3/4 cup skim milk
• 3 eggs, yolks and whites separated
• 1/2 teaspoon vanilla
Set ricotta in a fine mesh strainer about 30 minutes before you start cooking to drain off excess liquid.
Whisk together flour, baking powder, sugar and salt in a bowl. Combine ricotta, milk, egg yolks and vanilla in a separate bowl.
Beat the egg whites until stiff. Add the dry ingredients to the ricotta and milk mixture, stirring gently until combined. Fold in the egg whites.
Heat a griddle over medium-high heat and brush the surface with butter. Use a ladle or a small measuring cup (1/3 cup is good) to pour batter onto the griddle. Cook pancakes for about three or four minutes, then flip, cooking until both sides are golden brown.
Nutrition information per serving: 124 calories, 4.5 grams fat, 13 grams carbohydrates, 8 grams protein, 222 milligrams sodium, 1.4 grams fiber
Emily DelConte, Kali Garges, Amy King, Kelly Markiewicz and Meghan Martorana write this column and are registered dietitians at EVOLUTION — Nutrition Counseling by Dietitians in Bristol, East Greenwich, Newport and Providence. They adapt the recipes from public domain or copyright-free recipes.