Health Hub

Having a Dry July has great health benefits. We've brought together a collection of articles that could help you with your Dry July.

Junk food cravings? We’ve got your back

By Anne Finch on

Cravings are pretty common when we make changes to our diet. It’s a classic response to telling ourselves we can’t have something! Here’s our top tips for dealing with cravings.

1. Investigate your craving 

Cravings can make us uncomfortable, so our instinct is to fulfill them at once. Next time, try taking a minute to think about what you really want. Are you tired and looking for a pick-me-up? Are you genuinely hungry? Or bored? Try and meet the underlying need of the craving, rather than a using a Band-Aid solution. If you’re tired, a brisk walk is invigorating (especially in the cold weather!). If you’re hungry, eat something satisfying rather than junk food that will leave you peckish again in half an hour.

2. Distract yourself 

If that craving is stubborn, try doing something to take your mind off it. Unlike true hunger, cravings pass. Here’s some ideas of things to do that are better for your health than eating junk food (obviously, this could be a very long list!). Try making a list of things that work for you, and refer to them if cravings strike.

  • Go for a walk 
  • Phone or email a friend
  • Rearrange the furniture
  • Take a shower
  • Bake and freeze some healthy muffins
  • Make a list of interesting ideas for your Dry July fundraising
  • Listen to some music (dancing optional but strongly encouraged)
  • Change environments. Reading on the couch? Move to the back yard

3. More nourishing swaps

Swapping a carrot for a cookie is not very realistic. Here, we’ve tried to identify the core yumminess of some common junk foods (hint: sugar/fat/salt!), and suggest some more nutritious alternatives from the core food groups

Junk FoodKey FeatureNourishing Option
PizzaGooey cheese, salty sauceToasted sandwich with cheese, tomato and mushroom
ChocolateSweet and creamy Homemade hot chocolate or banana smoothie
Crisps Crunchy and salty Homemade popcorn
Lollies Juicy and sweet Grapes or berries
Soft Drink Cold and bubbly Sparkling water with mint or citrus twist
Ice Cream Cold and creamy Homemade frozen yoghurt or blended frozen berries
Biscuits Sweet and crunchy Toast with peanut butter and banana, a handful of nuts and dried fruit
Cakes & Muffins Soft and sweet Raisin toast with cream cheese

4. A little of what you fancy

If you’ve decided to have the thing you crave, really savour it. Being more mindful when we eat makes it more satisfying. Sit at the table, turn screens off, breathe, chew, taste and take a break between bites. This can help you enjoy your food more, while eating less of it.

Written by Anne Finch
Anne Finch is a Perth-based Accredited Practising Dietitian with a passion for food and kitchen craft. She has a Bachelor of Science (Human Science), a Bachelor of Science (Nutrition) and a Post Graduate Diploma in Dietetics. She has been working at Cancer Council WA since 2013 on a range of programs to help people all over the state eat well and be healthy.
Likes: Coriander. Bike riding. Developing cheap, tasty, healthy recipes. Her current mission is inventing a veggie burger that doesn’t fall apart!
Dislikes: Coconut oil. Traffic. Health advice that makes eating well sound like rocket science. It’s only food!