You make healthy decisions throughout the day: you make a smoothie for breakfast, have a salad for lunch and make a healthy dinner full of good-for-you vegetables and protein, but then the late-night cravings come and they’re hard to resist.
Maybe because Sometimes your stomach doesn’t get the memo that it’s actually time to sleep…not time to eat.
When you overeat before bed, your body is more likely to store those calories as fat, so it’s important to snack smart, both in terms of what you’re eating and how much you’re eating.
A reasonable snack that satisfies your hunger before bed isn’t enough to derail your healthy eating efforts.
If you get late night cravings then you should eat no matter what time it is because if you go to bed hungry, you won’t sleep, which is probably worse.
So, what are some quick and healthy snack ideas that are good for a late-night snack?
Here Are 10 Nutritionist-Approved Snack Ideas To Get You Started:
#1 Peanut Butter and Whole Grain Toast
Take Peanut butter (a rich source of protein), a whole grain toast and pour a glass of milk for a super satisfying snack that is sure to fulfill hunger cravings, all without leaving a heavy feeling in your stomach or causing any guilt.
#2 Cheese and Crackers
It offers a balance of carbs and protein like whole-grain crackers and cheese support consistent blood sugar levels.
Make sure to keep an eye on your serving sizes if you’re watching your weight because cheese snacks can get high in calories if you are eating big chunks of it.
A serving of one stick of reduced-fat cheddar cheese (28 grams) and 4 whole-wheat crackers (16 grams) is around 150 calories.
#3 Cereal and Milk
The best midnight snacks are light and easy to digest.
Cereal isn’t just for breakfast. It’s also a great way to wind down at night.
It will give you a little fiber, extra vitamins, and minerals, plus it’s good if you’re craving something sweet. Keep healthy portion sizes in mind when you make your snack. One serving of Cereal is about 3/4 cup and Sprinkling it with 1 tablespoon (9 grams) of raisins adds 27 calories.
#4 Yogurt and Fruits
Yogurt is an excellent source of calcium, protein, and probiotic bacteria that are good for your digestive system.
Yogurt, especially Greek yogurt, is also rich in protein, particularly casein.
It can fulfill that creamy craving and it won’t mess with your blood sugar levels like typical desserts do.
Preliminary studies suggest that consuming casein protein at night may help reduce hunger the next morning,
Start with plain yogurt and add flavor with berries, some chopped nuts, and some honey.
A 6-ounce (170-gram) container of plain, nonfat yogurt has 94 calories. Mixing in a half cup (74 grams) of blueberries adds 42 calories.
#5 Banana and Butter
At only about 100 calories each, a banana is rich in fiber to satiate you and full of the amino acid tryptophan.
Tryptophan is used by our body to manufacture serotonin and melatonin—both are important mood and sleep-regulating neurotransmitters.
One study in healthy men found a more than 4-fold increase in melatonin blood levels within two hours of eating two bananas.
Banana dipped in Almond Butter or Peanut Butter may help increase your body’s melatonin levels to support a good night’s sleep — all that for only about 165 calories.
#6 Fruits & Nuts
Fresh fruits are loaded with flavor, fiber, and vitamins. Mixed nuts are a good source of omega-3 fatty acids, vitamin E and more, and they move slowly through your digestive tract, so you’ll feel fuller for longer.
You can try tasty combinations with an apple and a handful of almonds, a banana, and a dozen pecans, or a pear with a few walnuts or Pistachios.
Just be mindful to not to go crazy since nuts are high in calories.
Eggs are incredibly versatile and can be used in a variety of snacks when you need a boost.
You can make a batch of hard boiled eggs at the beginning of the week and then store them in the fridge to always have on hand. Sprinkle it with a little salt and pepper and you’ve got a tasty treat you can feel good about.
One large egg has 72 calories and supplies 6 grams of hunger-satisfying protein, including 83 mg of tryptophan.
#8 Tart Cherries
Sweet in taste and low in calories, tart cherries can satisfy your sweet tooth while also helping you to catch some shut-eye, contain the sleep-promoting hormone melatonin, but only a relatively small amount.
An 8-ounce (240-ml) glass of 100% tart cherry juice or one-third cup (40 grams) of dried tart cherries have around 140 calories.
#9 Dark Chocolate
People are always surprised to hear that chocolate can be a YES even when you’re trying to lose weight.
Just be sure you get at least 72 percent cacao to ensure you get plenty of antioxidants and fiber to satiate you. This is a wonderful substitute for plain chocolate.
But don’t overdo it, just eat a few cubes and you will be filled for the night.
When the candy craving strikes, dried fruit, specifically figs are a go-to.
If you have a sweet tooth then you will love the taste of dried figs as they taste like chewy candy.
It’s sweet and it’s healthy but just keep portion control in mind, you’ll keep your weight loss goals in check if you limit yourself to three or four of these chewy treats.
- Healthy eating doesn’t mean depriving and starving yourself; it’s about finding foods you love that love your body too.
- Make sure that after you snack at nights you do not sleep immediately. You have to give your snack for at least 20 to 30 minutes to fully digest.
- Next time you get a late night craving, reach for one of these snacks instead.
Now go ahead and enjoy these healthy late night snacks!
Also read our Blog : No ! Eating at night doesn’t make you fat