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- Eat enough during the day. Research shows If you don’t eat enough food during the day, your body will signal its hunger through strong cravings in the evening.
- Give yourself permission to enjoy all foods. Do you have certain foods that are “off-limits”? One study showed how select food deprivation or having certain foods that are “off-limits” are a big driver of food cravings.
- Ensure sure you’re getting enough sleep at night. A lack of sleep can change the way our bodies regulate hormones, specifically two that regulate hunger and fullness.
- Find ways to de-stress after a long day. Built up stress and tension from the day or over longer periods of time can build up in your body with a need to be released.
Oct 21, 2024 · Chamomile tea with honey and walnuts. Perfect for stress-sensitive sleepers, says Carla. “The warm tea is naturally calming, and walnuts – not in your tea, of course – provide healthy fats ...
- What Experts Say About Late-Night Snacking
- Late-Night Snacking Pros and Cons
- 5 Best Late-Night Snacks
- 5 Worst Late-Night Snacks
- The Bottom Line
"If you're hungry at night, you should eat something," says Sarah Pflugradt, Ph.D., RD, a family nutrition expert. "Eating at night will not slow down your metabolism, and if you're smart about snacking, you won't gain weight either. Do a mental inventory of what you've eaten throughout the day and see what you've missed. Most often, it's going to ...
While Pflugradt says that snacking in the evening may not be a bad thing, you may also hear that you shouldn't eat after 8 p.m. or that if you're going to eat later in the day, you should only eat certain foods. According to 2020 research in Proceedings of the Nutrition Society, it may be timing, quality of food and quantity of food that affect whe...
1. String Cheese
"A part-skim mozzarella cheese stick is a great late-night snack. It contains about 100 calories and 7 grams of protein. Protein is an important factor for any late-night snack because it keeps you feeling full," says Lauren Kaufman Aronson M.S., M.Ed., RD, CDN,a pediatric endocrinology dietitian at the Children’s Hospital at Montefiore. "Or make a mini cheese board," adds Pflugradt, "A mini cheese board can help you feel like you are getting a pretty substantial snack." A mini cheese board c...
2. Nuts
"Walnuts are an awesome late-night snack because they naturally contain melatonin, a compound that supports healthy sleep," says Lauren Manaker, M.S., RDN, LD, CLEC. "Plus, walnuts naturally contain magnesium, a mineral that can help calm nerve activity and help people get some healthy shut-eye," Manaker adds. According to a 2022 study in the Journal of Food Composition and Analysis, walnuts contain the highest amount of melatonin of all nuts. This study also found that raw walnuts have highe...
3. Greek Yogurt with Fruit
"Greek yogurt contains gut-friendly probiotics and protein to keep you full and stabilize blood sugar," says Lisa Young, Ph.D., RDN, author ofFinally Full, Finally Slim. Young suggests pairing yogurt with tart cherries, which are rich in melatonin. Berries are a great option, too, because they are high in fiber. Rebecca Clyde, M.S., RDN, CD, a cooking-for-one expert at Nourish Nutrition, suggests making a peanut butter Greek yogurt dip. "Dip crunchy celery, apples or graham crackers into it f...
1. Pizza
We love pizza and it can be a healthy choice for any other time of the day—just not at bedtime. "The acidic sauce and high-fat cheese that pizza is made of may cause you to wake up with a stomachache," says Smith. "Most traditional pizza options offer significant fat and calorie amounts, which may contribute to weight gain if eaten in excess at snack time." Fat is digested slowly, so high-fat foods can lead to acid reflux, which is exacerbated if you lie down shortly after eating. Traditional...
2. High-Sugar Cereals
If you know, you know. There's definitely a nighttime cereal eaters club—because what's not to love about cereal? And while a low-sugar cereal may be a healthy bedtime snack option, cereal higher in sugar might not be. "Eating cereal containing high amounts of added sugar right before bed can cause a spike in your blood sugar and increase insulin levels, causing you to wake up feeling hungry," explains Smith. "Cereal can be a suitable snack prior to bedtime, but choose high-fiber, lower-sugar...
3. Chips
Did you know that there are about the same number of calories in 3 cups of popcorn as in just 12 chips? And who eats just 12 chips? Chips are one of the worst offenders at night because they contain very few nutrients—no fiber and no protein, with some fat from the oil. They are mostly refined carbohydrates, which aren't great for you, especially at bedtime. Swap the chips for popcorn or whole-grain crackers instead.
It's OK to eat after dinner—just choose foods with fiber, protein and healthy fat instead of sugary, greasy foods. Take a look at our Healthy High-Protein Snacksfor additional late-night snack ideas. And, if you're trying to lose weight or manage diabetes, take an inventory of your late-night snacks to determine if they could be pushing you over yo...
Find a dietitian. 9. Pineapple on Cottage Cheese. Snacking on pineapple is a great way to satisfy a sweet tooth late at night. The tropical fruit is a good source of melatonin, and a small study suggested that eating pineapple can be more effective at raising melatonin levels in the body than eating banana or oranges.
Aug 26, 2021 · 4. Use flavored toothpaste or mouthwash. When you are kept up by a late night craving, get out of bed and brush your teeth with a strongly flavored toothpaste, or rinse with mouthwash. The taste may help you deal with the craving, and the "clean teeth" feeling may make you less willing to eat directly afterward.
- Make sure your diet has enough fiber in it. Eat a meal high in protein for dinner to prevent overeating later in the night.
- If you feel that your night eating is causing you to overeat or is bad for your health, ask your doctor for a referral to see a Registered Dietitian.
- Eat small, frequent meals throughout the day and have a small, healthy snack before bed.
Apr 23, 2024 · Summary. Tart cherries or their juice can make an ideal late night snack since studies suggest they may help you sleep better. Eight ounces (240 mL) of 100% tart cherry juice or 1/4 cup (40 g) of ...
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Mar 15, 2022 · Oatmeal and Banana. It's not just for breakfast — 1/2 cup of plain oatmeal topped with a few slices of banana (and optional small sprinkle of nuts) is the perfect way to end your night. It'll ...
