Quick Diet Fixes Guide

Inside this guide

QUICK DIET FIXES Nutrition Reference  Educational Use Simple food swaps for cravings and low-energy moments. Page 1 Quick Fixes in Your Diet What to eat for cravings, dehydration, energy crashes and drowsiness Most food urges and low-energy moments have simple fixes. This guide gives five foods for each situation, how to have them and why they work. The general rule: pair carbs with protein or fibre, drink enough fluids, and choose the same flavour from a better source. Use it as a quick reference when a craving or slump hits. 1. Sugar Cravings Sweet tooth fixes Why this matters: Cravings often come from a dip in blood sugar or habit. Pair sweetness with fibre, protein or fat so it releases slowly. FOOD HOW TO HAVE IT WHY IT WORKS Fresh fruit (apple, banana, papaya, berries) 1 fruit with a handful of nuts Natural sugar with fibre, which slows absorption and satisfies sweetness. Dates with nuts 1 to 2 dates stuffed with almond or walnut Concentrated sweetness, with nut protein and fat to blunt a sugar spike. Greek yogurt or curd with fruit 1 small bowl, add cinnamon if you like Protein keeps you full, while the fruit gives sweetness. Dark chocolate (70% or more) 1 to 2 small squares Strong flavour satisfies quickly, with less sugar than milk chocolate. Roasted sweet potato or chikoo 1 small piece Naturally sweet, with fibre and slower digesting carbs. 2. Salty Cravings Savoury fixes Why this matters: Salt cravings can reflect habit, sweating or low fluids. Choose crunchy, savoury foods you control the salt in. FOOD HOW TO HAVE IT WHY IT WORKS Roasted chana or makhana 1 small handful lightly salted Crunchy and salty, with protein and fibre instead of refined flour.…