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  • AboutAbout Nancy Nancy Mazarin is a Registered Dietitian (RD) and Certified Nutritional Specialist (CNS) with a Master’s Degree in Nutrition from Columbia University. She is also a Certified Dietitian Nutritionist (CDN) in the State of New York. Nancy’s career path has always been in the science field, starting as a researcher at the Albert Einstein College of Medicine. Her love of science, combined with her interest in nutrition, eventually led her to pursue her Master’s Degree. In her endeavors, Nancy has worked as a medical nutrition consultant for hospitals and physicians, taught college-level courses and reviewed scholarly nutrition education articles. Nancy has worked with hundreds of patients, helping them to understand the ever-changing science of nutrition and create programs that are tailored to their own health goals. Included in these individualized plans are education, meal planning and behavior modification. As a food and nutrition expert, Nancy translates the science of nutrition into practical everyday solutions. DEGREES B.A. with a major in biology M.S. in nutrition from Columbia University R.D. from the American Dietetic Association CNS: Certified Nutrition Specialist (American College of Nutrition) CDN: Certified Dietitian Nutritionist (New York State certification) MEMBERSHIPS American Dietetic Association Diabetes Care and Education practice group…
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Additional strategies and nutrition recommendations to manage food cravings, explained by a Long Island Certified Dietitian Nutritionist

Woman eating ice cream

Last week I discussed some physiological, emotional, and psychological reasons we experience cravings. Now that you have a better idea of why you have cravings and have started implementing the strategies I recommended in my last blog, it is time to understand the nutrition component.

As a Long Island registered dietitian, my job is to help my patients develop a healthy eating plan. Whether you are trying to lose weight, manage blood sugar levels, improve renal health, need to improve cardiovascular health, or simply want to feel better, it’s important to modify and moderate. Small changes can make a big difference.

What to eat, what not to eat, and how to eat when you’re experiencing cravings:

Foods that contribute to cravings:

  • Ultra-processed, refined carbohydrates increase cravings and decrease both fullness and satisfaction.
  • Beware of all foods with sugar added – that means any form of added simple sugar (e.g., brown sugar, corn syrup, fructose)
  • Insufficient quantities of unrefined starches at meals

Foods that may reduce cravings:

  • Unrefined, minimally processed carbohydrates (e.g., whole-wheat products, quinoa, legumes)
  • Fiber
  • Fats – in moderation

Meal Planning to decrease cravings:

  • 3 timely meals – provides structure and controls for hunger
  • Meal composition – starch, vegetable, protein
  • Quantities consistent with hunger and fullness cues

Additional Tips to keep the cravings at bay

  1. LOOK AT CRAVINGS AS SUGGESTIONS TO EAT, NOT COMMANDS TO OVERINDULGE

Overeating doesn’t have to be an automatic response to a craving. Instead of being a helpless victim at the mercy of your cravings, you can decide how to tame them. Will you eat now, later, or not at all? Will you choose to eat the food you’re craving or try something else? It’s up to you.

  1. THINK MANAGEMENT, NOT CONTROL

Control is almost always doomed to failure. You try to control a sudden longing for ice cream. You walk, you shop, read a book — anything to get your mind off the ice cream — but it’s the ice cream that’s dominating your moves. Eventually, the ice cream wins. Your control boomerangs and you dive headfirst into a pint or more. Managing that craving does not mean denying it. Try satisfying it with a single dip, or even two of ice cream. You won’t feel deprived, and you won’t lose control.

  1. EAT AT LEAST THREE WELL-BALANCED MEALS A DAY

Skipping meals intensifies hunger – and food cravings. Satisfy hunger with a variety of appealing foods. Add snacks if you need them. Your food cravings probably won’t disappear, but they will diminish to manageable proportions.

  1. UNDERSTAND THAT CRAVINGS PASS

Cravings peak and subside like waves in the ocean. Practice “riding the wave” until it goes away. Knowing that you can manage your craving by satisfying it if you really want to make it easier to ignore.

  1. DON’T LABEL FOODS AS “BAD,” “ILLEGAL,” OR “FORBIDDEN”

You can have some of anything you want. Just manage the amounts.

  1. GIVE UP GUILT INSTEAD OF THE BROWNIE

One brownie never made you fat, but huge servings of guilt might. Believing you’ve cheated can trigger feelings of failure — and fuel the impulse to eat the whole package instead of just one.

  1. TAKE CHARGE AND DISARM YOUR CRAVINGS WITH THE 5 D’S
  • DELAY at least ten minutes before you eat so that your actions are conscious, not impulsive.
  • DISTRACT yourself by doing something that requires concentration.
  • DISTANCE yourself from the food— leave the room, ask the waiter to remove the plate, or walk a different way.
  • DETERMINE how important it is to eat the food you crave, and how much you really want it.
  • DECIDE what amount is reasonable and appropriate. Eat slowly and savor every bite.
  1. EXERCISE REGULARLY

Exercise will help you manage food cravings, just as it helps to manage your weight. Exercise not only relieves tension, but it is a good way to delay, distance, and distract yourself from food.

As a registered dietitian, my goal is to empower my patients to choose the best foods for their unique needs. Managing your cravings will help you reach your nutrition and weight goals.

 

For more information:

Gender-Related Differences in Food Craving and Obesity

How to Stop Carb Cravings

Harvard Health, Cravings

 

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https://mazarinrd.com/wp-content/uploads/2022/06/Cravings-Aug15-1251383107.jpg 634 1000 Nancy Mazarin https://mazarinrd.com/wp-content/uploads/2025/03/NancyMazarin-2-1030x281.png Nancy Mazarin2022-08-15 07:00:272022-08-01 11:38:00Additional strategies and nutrition recommendations to manage food cravings, explained by a Long Island Certified Dietitian Nutritionist

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Over the past six months that I have been seeing Nacny, she has been very helpful in hepling me lose 31 pounds. She understands very aspect of what I needed and how to accommidate them properly. With Nancy's help I have been able to change my lifestyle, eat healthier and change and treat my medical conditions very differently and for the best. I would highly reccommanded Nancy to anyone that has tried diets before and has not succeded and who has a lot of different medical conditions that make it difficult to know what to eat and what not to eat.
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I was hesitant at first to start seeing a nutritionist. I was very comfortable with my poor eating habits despite being upset about my weight; however I knew I needed to make a change.Nancy was very understanding from the start. Before meeting with Nancy, I had been in a constant cycle of over-restricting myself to lose weight rapidly, followed by binge eating and gaining it all back plus some more.Over the past year and a half, Nancy has helped me discover normal eating. She helped me understand my hunger and my fullness in addition to helping me choose better food options.Nancy is very dedicated to working with you and helping you achieve your goals. She doesn’t just help you reach your goals — she helps you change your perspective of food and eating for the better. What you learn with Nancy is not temporary — you will carry it with you and practice it throughout your life.I have lost almost 70 pounds since first meeting with Nancy and continuing on my journey. I highly recommend working with her.Nancy, thank you for all of your help!
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Although I was unlucky when I developed some health issues, I was very lucky to find Nancy Mazarin, a skilled, intelligent, caring nutritionist. I saw lots of doctors but she was the one who came up with the diagnosis that finally led to my improved health. She was always available when I had questions and was even willing to meet with me one weekend when I was struggling.
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