6 Nourishing Late Night Snacks to Satisfy Your Hunger Without the Guilt
Image Credit: niceideas via 123RF
If you’ve ever found yourself wide awake at 2 a.m., stomach growling, and wondering what’s acceptable to eat in the dead of night, this might be just what you need. “If you’re hungry, eating something is perfectly fine, no matter the hour,” says Aimee Takamura, a registered dietitian and the director of wellness and sustainability at Restaurant Associates. “It’s not the timing of your meal that impacts metabolism; it’s really about the type and amount of food you’re consuming.”
For those who tend to stay up late or consider themselves night owls, late-night cravings are actually quite normal. “We need to move away from the notion that our bodies shut down for the night at 6 p.m.,” explains Dalina Soto, a registered dietitian and founder of Your Latina Nutritionist. “Your body is still running, and it needs fuel.”
In these moments, it’s ideal to choose snacks that are rich in protein and fiber to keep you satisfied. Takamura suggests opting for a mix of foods that include fiber, lean protein, and heart-healthy fats. “These nutrients provide a steady release of energy, unlike sugary snacks that tend to give you a quick rush followed by a crash.”
Tart Cherries
When it comes to nighttime snacks, tart cherries should be at the top of the list. Why? They contain melatonin, the hormone that regulates your sleep cycle. Drinking a glass of 100% tart cherry juice or eating dried tart cherries may not only curb your hunger but could also promote a better night’s rest.
If you want to make this snack even more effective, pair it with a handful of almonds for an extra boost of sleep-inducing nutrients.
Banana and Almond Butter
A small banana and a tablespoon of unsweetened almond butter make a delicious, simple snack. Bananas are naturally rich in serotonin, a neurotransmitter that your body converts to melatonin.
When paired with almond butter, which contains healthy fats and magnesium, the result is a snack that can help your body relax and prepare for sleep. Plus, this snack is only about 190 calories, making it an ideal choice when you’re feeling peckish before bed.
Kiwi
Kiwi is not only a tasty fruit but also one that could improve your sleep. Research shows that eating two kiwis before bed may help you fall asleep faster and stay asleep longer. Kiwis are rich in serotonin, which contributes to relaxation and sleep.
With just 84 calories for two fruits, this is a low-calorie, nutrient-dense snack that supports your health in multiple ways.
Milk-Based Smoothie
If you’re craving something more liquid, a milk-based smoothie can be a great option. A simple smoothie made with low-fat milk and some frozen pineapple offers 160 calories and contains tryptophan, the amino acid your body uses to make serotonin and melatonin.
This combination helps your body relax and makes it easier for you to drift off to sleep after a long day.
Goji Berries
Goji berries, with their vibrant red-orange color, are packed with antioxidants like carotenoids. These little berries may even enhance your sleep quality. A 2008 study found that those who drank goji berry juice experienced better sleep quality and reduced fatigue the next morning.
A serving of dried goji berries contains just 98 calories, making them an easy snack to enjoy while unwinding in the evening.
Whole Grain Crackers and Cheese
For those who prefer savory snacks, try pairing whole grain crackers with a stick of reduced-fat cheddar cheese. The combination of carbohydrates from the crackers and tryptophan from the cheese supports the production of sleep-promoting serotonin and melatonin.
A serving of this snack is roughly 145 calories, making it a balanced choice when you’re craving something substantial.
Conclusion
Choosing a healthy late-night snack doesn’t have to be difficult. With a wide variety of delicious and nutritious options available, you can easily satisfy your hunger without sabotaging your health goals. Whether you prefer a sweet snack like kiwi or a savory bite like whole grain crackers with cheese, these snacks offer a balance of nutrients that can help you sleep better, stay full, and feel good.
So next time hunger strikes before bed, you can reach for one of these satisfying snacks and rest easy knowing that you’ve made a smart choice for your body.
Read the original article on crafting your home
