Are you someone who always gets scolded for eating at 2 in the morning? Well now you won’t be!
Shirin Bhasin
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As a college student, the night starts at 10 pm, and before you know it, it’s 2 am and you’re hungry again. Now, for the kids living at home – they’re continuously getting scolded for eating junk food in the “middle of the night”. Well, not to worry, because now you can eat without getting caught.
1. Cup-o-Kulfi
Photo courtesy of Flickr
Thanks to spoons, kulfis in matkas (or cups) are just as easy to eat without getting it all over your lips (and hands too if it’s melting…).
2. Gol Gappas’s Paani
Photo by Pavaani Jain
Gol gappas are generally assumed to be messy (and I’m not saying that they’re not), but in case you’re craving something spicy, this is the thing to drink. With easy-to-make packets available in the market, this is perfect for a midnight snack.
3. Paranthas
Photo courtesy of flickr.com
Step 1: Check your fridge for any paranthas left over from dinner.
Step 2: Roll one up in your hand.
Step 3: Sneak back into your room like nothing just happened.
Shhhhhhh…
4. Candy
Photo by Paavani Jain
Well, this speaks for itself.
5. Chips
Photo by Paavani Jain
Remember that packet of chips sitting in your college bag from lunch? This is the time to open it up.
6. Chilli Potatoes
If you’re in the mood of something spicy, this is the dish for you. All you need are potato wedges, the assorted sauces available in your fridge, your imagination, and merely 5 minutes to put up a dish.
7. French Fries
Long live frozen foods!
8. Pakoras
Photo courtesy of Flickr
Agreed – pakoras are overflowing with calories, but you’re allowed a cheat day when you’re working so hard to not get scolded, right? I mean, that must burn at least 250 calories (I hope!).
9. Marshmallows
Photo by Tiare Brown
If you’ve tried marshmallows before, you know this is heaven.
10. Khandwi
Photo by Sabhyata Badhwar
This Gujrati delight is a dream come true for those who want to fill up on something good.
11. Namkeen
Photo by Aakanksha Joshi
With a variety to choose from, namkeen is a food item that is available on the go (and in almost every kitchen).
12. Mini Cupcakes
Photo courtesy of Rashi Kapoor
Correct me if I’m wrong, but I think every sweet lover is going to run down to the nearest bakery to get their hands on a box for tonight’s snack.
13. Momos
Photo by Sabhyata Badhwar
Generally, momos fit right into your mouth, but if not, use a fork to split it into smaller pieces. All you need to do is convince your mom to order a lot of them for an evening snack so that there are bound to be leftovers, and eat away.
Your favorite snack just got a whole lot better.
Caroline Haywood
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Chips and guac are a match made in heaven. This classic pairing has never let us down— it’s perfect for watching the game, beach days, and much-needed midnight snacks. But as I stared at the empty bag of tortilla chips next to me, it dawned on me that I have never had guac without chips. Guac has this untapped potential to bring out the very best in our favorite foods. Here are 10 ways to eat guacamole, no chips needed.
1. Hummus
Put your guac, chickpeas, and a little salt and pepper in a blender to yield the BEST avo-infused hummus. Sometimes we just need a break from the usual roasted red pepper dip, and this unique take on hummus will never disappoint.
2. Pita & Veggies
Tired of ranch? Guac with celery, carrots, or pita is the perfect alternative. Even better, dip your pita and veggies in your guacamole-hummus for the perfect party appetizer or post-workout snack.
3. Burgers
If you’ve ever tried avocado on your burger, you know it is to die for. But guacamole? It takes your burger to a whole new level. Pro tip: a little guac (or a lot) on a salmon burger will make you want to put the ketchup and mustard on the back self. Spoon a bit on top and I promise you will not regret it.
4. Toast
Like avocado toast, but different. Pairing guac with your toast not only adds more flavor and nutrients to your breakfast, but gives this popular breakfast trend a whole new look. Spread it on top, add poached eggs, and you have a homemade gourmet meal.
5. Salad Dressing
Want to add a bit of southwestern flair to a salad? Take your guac, a bit of lime juice, black pepper, olive oil and water, blend it all together, and you have the perfect dressing. If that’s not your style, re-blend your guac to make it a little smoother and drizzle over your salad to make your meal more savory.
6. Wraps
Step aside mayo, because guacamole in your wrap is the best thing to happen to your lunch box. Spreading a little guac on a wrap, from a ham and cheese to a south-of-the-border inspired meal, will bring some much-needed zest and spice to your palette— not to mention that it fuels you up with healthy vitamins and fats to power through the rest of your busy day.
7. Pizza
Avocado with a little tomato and cheese is amazing, but substituting a little guac and cheese in place of the avocado or even for your sauce is absolutely life-changing. Still want to keep the classic pep and cheese for your dinner? A guacamole-based pizza with egg is the perfect breakfast, too.
8. Potatoes
Potato, bacon, and cheese? Pretty good. Potato, guacamole, and cheese? Amazing. Guac and potatoes compliment each other almost as well as tortilla chips. Steak and potatoes with some guac will become your new favorite dinner.
9. Face Masks
This one is a bit crazy, but your skin will thank you. Repurpose your guac as a face mask. Blend before applying for extra smoothness, spread evenly onto your skin, and voilà! You’ll be left glowing. Check out this recipe to try your own guac-inspired face mask.
10. Sushi Rice Cake
Nothing beats a rice cake topped with spicy tuna, ginger, and avocado. But what if that avocado was guacamole? Guac on your sushi rice cake is perfect if you need a break from the soy sauce, and it promises to bring the salt to your sushi dinner.
Next time you’re feeling tired of shoving chips and guac in your face, try out one of these super versatile avo-swaps!
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Well, before I start ranting about the appetizing food, hear me out for I am speaking on behalf of night owls. As much as we love to stay awake because of work or the reason that we have just fallen in love, food remains a constant challenge. You don’t want to drag your lazy bum to the kitchen, but you do want to gorge on to good and highly delicious food.
So for all those who love to stay up, late at night, here’s your resort for a quick snack;
1. Bread Fry
Bread, Ketchup, Cheese & Salt
It is half the effort and twice the deliciousness of this picture. Toss some grated cheese on the bread along with some ketchup and salt on it. Heat it in the pan for a while and your midnight awesomeness is ready to be eaten.
2. Watermelon Ice
Watermelon & Water
I guarantee you’ll never have enough of this drink. These cubes can be treated to create fresh glasses of an energetic watermelon splash or as refreshers in other drinks too. Here’s the process.
3. Bread Pizza
Bread, Ketchup, Chopped veggies, Grated cheese, Pepper & Salt
Never will you ever look at those leftover pieces of bread, in the same way. Bread pizza is the quickest resort and a healthy snack. All you need to have is few ingredients and your delightful snack is ready. Here’s the recipe.
4. Roasted Carrots
Carrot, Garlic, Butter & Seasoning of your choice
Give your boring carrots a new look and turn them into a snack for which everyone will crave. These carrots sticks can get spicier, tastier and amazingly appetizing. Your gateway for mouthwatering midnight snack. Here’s the recipe.
5.Chatpati Boiled Potatoes
Potatoes, Lemon, Salt, Pepper, Chat masala and Garam masala
Potatoes are yummy and top everyone’s “I-want-to-eat” list. Once you eat this, you’ll never look at them, in the same way. Just boil them, toss the masala over it, mix it well and the dish is ready to hog.
6. Chilly Cheese Toast
Bread, Butter, Oregano, Chilly flakes, Cheese, Green chilly and ketchup
If you won’t have an oven, you can toast it on a flat pan too. Chilly cheese toast is easy, quick, and utterly mouthwatering. Here’s the recipe.
7. Egg In A Mug
Eggs, Milk, and Cheese
Those who everything that’s easy isn’t worth it haven’t eaten this egg in the mug for sure. Take it a go with this healthy midnight snack, which won’t take more than 3 minutes.
8. Cheesy Lemon Rice
Lemon, White rice, Salt, Pepper, Cheese and Butter
If you hear your stomach growling in the middle of the night, I guess it is time for you to get your hands on this dish. You can also get all creative while adding veggies to it. Here’s the recipe.
9.Bready Veggie
Burger mayo, Cheese, Cucumber, Carrot, Salt, Pepper, Bread and Ketchup
A rather spicy and filling treat for those who do not believe in the concept of a light snack. Healthy veggies tossed with cheese that makes if yummy and a sin worth committing. Here’s the recipe.
10. Spicy Bhujia
A pack of bhujia, Tomato, Onion, Lemon Juice, Chat masala, Peanuts and chilly
There’s something about a snack that takes no more than a minute and fills your stomach complete, in those long restless hours of night. It is their sheer nonchalance and here’s the recipe for it.
11. Grilled Chocolate Sandwich
Eggs, Milk, Bread, Chocolate Bar, Unsalted butter and Sugar
There are absolutely no sinful snacks as this one. Chocolate grilled sandwich will leave you with an urge for wanting more. A good snack will always make you drool. As I write this, I am planning to make one right now. Here’s the recipe.
12. Dhaniegg
Egg, Chat Masala, Chicken Masala, Salt, Oil and Instant mint chatni
All you have to do is bring these ingredients to your table, mix them well, heat it and bam! You have all the leverage of adding whatever toppings you want. Here’s the recipe.
13. Masala Maggi
Maggie, Water, Tomato, Onion, Salt, Chilly powder
Can there be any snack-talk without maggie? Well, no. It’s official that maggie is India’s favorite snack.
Late night cravings seem like they never end during quarantine. Here are the 5 top Quarantine Midnight snacks to munch on to satisfy your late night cravings!
Carly Blitzer
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Oreo Cookies
Oreos are the perfect quarantine midnight snack. Don’t forget to dip it in a cold class of milk. #1 tip use a fork and stick it in the cream to get the whole cookie soaked in the milk. Always remember to put a cookie at the bottom of the glass for a nice surprise at the end!
Chips and Salsa
To satisfy your salty craving, get out your favorite type of chips and salsa. I personally prefer the Tostitos scoops– they are perfect to get the right amount of salsa to get into your mouth without making a mess.
Cereal
Cereal is by far better at night than in the morning. Cereal is the perfect midnight snack in my opinion because who doesn’t love cereal?? If you didn’t have enough to eat during dinner, cereal is the perfect snack to fill you up. Don’t worry if you want to eat cereal in the morning, there isn’t such a thing as too much cereal.
Ice Cream
Ice cream can never be the wrong choice. Grab the carton right out of your freezer and dig in with your spoon. No need to grab a bowl, this is your ice cream don’t let any family member have a bite. Ice cream is sweet, cold and refreshing. It is the perfect snack to satisfy your sweet tooth.
Chocolate Covered Strawberries
Healthy and sweet at the same time! Chocolate covered strawberries are the perfect snack to have because of the perfect blend of sweet and fruity sensations. All you need to do is melt pieces of a chocolate bar in the microwave for 30 secs and dip your strawberries in!
No-cook snacks are the perfect solution to that feeling we all know far too well. It’s the one that creeps up on us in late morning, mid-afternoon, and late night. You feel hungry, but it’s too early for the next meal, but you’re too busy to cook up or bake a healthy snack. No-cook snacks are here to help! Whether you’re craving a salty snack, have a bit of a sweet-tooth, or want something fresh, we’re here to help!
Although pre-packaged snacks are quick & easy, they’re not always the best choice. Mass-produced snacks are generally inexpensive and easily accessible, but if you simply do a little planning, you can eat better and smarter just as easily! No time to plan? Checkout some healthy alternatives for popular snacks here. We recommend trying some of these no-cook snacks listed below that will allow you to satisfy that grumbling stomach of yours and hold you over until it’s mealtime – plus they’re all healthy!
No-Cook Snacks If You’re Craving Something Sweet…
1. Four Ingredient Protein Fudge Bars
A post shared by Arman (@thebigmansworld) on Mar 20, 2017 at 6:02pm PDT
2. Banana Fruit Salads
A post shared by Ciara Attwell @ My Fussy Eater (@myfussyeater) on Jun 6, 2016 at 2:01pm PDT
3. Superfood Very Berry Popsicles
A post shared by Emily 🌵One Lovely Life (@onelovelylife1) on Feb 9, 2017 at 4:24am PST
4. Strawberry Blueberry Frozen Yogurt Bark
A post shared by Super Healthy Kids (@superhealthykids) on Jun 7, 2016 at 8:16am PDT
5. No Bake Raw Fudge Brownie Bites
A post shared by gin butters (@eat.healthy.eat.happy) on Jul 25, 2016 at 7:44pm PDT
No-Cook Snacks If You’re Craving Something Salty…
6. Creamy Spinach Dip – Vegan, Dairy Free
A post shared by Clean Food Sweetashoney (@sweetashoneynz) on Nov 9, 2016 at 1:18pm PST
7. Salami and Cream Cheese Roll Ups
A post shared by Andres – The Low Carb Diet (@thelowcarbdiet) on May 23, 2015 at 11:47am PDT
8. Hummus Deviled Eggs
A post shared by Meme Inge, MS RDN (@memeinge) on Mar 19, 2017 at 6:03pm PDT
9. Salt and Vinegar Cucumbers
A post shared by Lauren Roberts (@readymadebylauren) on Mar 2, 2017 at 12:42pm PST
10. Turkey and Veggie Snack Wraps
A post shared by Erin Indahl-Fink (@delightfulemade) on Jan 4, 2017 at 2:01pm PST
No-Cook Snacks If You’re Craving Something Fresh…
11. Vegan Salad Spring Rolls
A post shared by Shannon Emery (@passmesometasty) on Dec 23, 2016 at 10:50pm PST
12. Fruit & Mozzarella Skewers
A post shared by 💁🏼Samantha 🍴FiveHeartHome.com (@fivehearthome) on Jul 6, 2016 at 12:27pm PDT
13. Blackberry Grapefruit Salad
A post shared by Nicole (@wonkywonderful) on Mar 9, 2016 at 1:09pm PST
14. Pineapple Salsa
A post shared by Averie Sunshine (@averiesunshine) on Aug 31, 2016 at 9:21am PDT
15. Tropical Mango Smoothie
A post shared by Krista | Joyful Healthy Eats (@joyfulhealthyeats) on Feb 27, 2017 at 4:51pm PST
So, what do you think? Share your favorites below from our list of no-cook snacks!
Two experts explain how (and why) you need to put down the after-hours candy bars.
Late-night cravings can be hard to fight. Your body is hardwired to reach for junk food during those evening snack sessions, but you don’t have to give into temptation just because your body is telling you that it’s time for something unhealthy. We spoke with two nutritionists to find out what better-for-you alternatives you can reach for instead of that unhealthy midnight snack.
First, understand why nighttime becomes snack time.
If you’ve ever heard the old adage that cravings are a way for your body to let you know what nutrient it is missing, you’re not alone. Unfortunately for chocolate lovers, that theory appears to be unfounded. “People always tell me that if they have a salt or sugar craving it’s because their body needs that nutrient,” explains Ashley Shaw, a registered dietician and prenatal nutrition and infant feed specialist at Preg APPETIT. “Unless you have a blood sugar or blood pressure disorder, this is highly unlikely.” Instead, what you crave is more of an insight into your daily diet. “When it comes to salt and sugar, we have tolerances that we build up over time based on our dietary habits (i.e. the more we eat, the more we crave),” she says. The only way to crave less unhealthy food is to eat less of it in your daily diet.
Everyone’s schedule is different, so how late you can safely snack without experiencing side effects like interrupted sleep patterns from too much caffeine or sugar, weight gain from unburned calories, and even heartburn and indigestion that can keep you awake, will be different for everyone. To avoid those complications, Shaw suggests eating your final meal or snack at least two hours before bedtime. So, what should you be reaching for instead of those unhealthy snacks? Dr. Brooke Scheller, DCN, CNS, and director of nutrition at Freshly suggests the following alternatives to your traditional snacks.
If you’re craving chocolate…
Reach for cacao powder instead. Chocolate is normally loaded with sugar—whether it’s in a candy bar, ice cream, or other treat—but craving it may be a sign that you’re deficient in magnesium, an important mineral that’s found in chocolate. “Magnesium is a calming mineral that is actually used in some bedtime-type supplements to help relax the nervous system and increase relaxation,” explains Scheller. She suggests adding a little cacao powder to unsweetened almond milk. You can add some maple syrup and a sprinkle of cinnamon in order to create a “healthy” cup of hot cocoa.
If you’re craving something salty…
Opt for vegetables and hummus. Many Americans have too much sodium in their diets already, so Scheller advises caution when it comes to picking a salty treat. “Instead, look for natural ways to consume small amounts of sodium to feed your craving—veggies like carrots and celery contain naturally occurring sodium that can help fill this void,” she says. “Pair them with a source of protein, like hummus or peanut butter to increase satiety.” Just be mindful to avoid any dips that may also contain high amounts of sugar.
If you’re craving a sweet snack…
Pick up some fruit. Fresh fruit can be a great option for a sweet craving. However, too much fruit can cause an increase in your blood sugar (which could leave you craving even more of the sweet stuff). Pair your fruit snacks with a protein or healthy fat, Scheller suggests a handful of nuts or scoop of almond butter to balance it out.
If you’re craving ice cream…
Make “Nice” cream. Instead of chowing down on traditional ice cream, you can try blending up a small amount of frozen banana, a scoop of plain protein powder, and a tablespoon of cacao powder. “This banana ‘ice cream’ not only will satisfy your sweet tooth, but also provide protein to help balance blood sugar,” she says. “I also like to add a small scoop of peanut butter and a few cacao nibs for a ‘chocolate cookie dough’-type spin.”
We’ve all heard the warnings: indulging in a late-night snack is a one-way ticket to weight gain, insomnia and poor eating habits. But if your stomach is grumbling as the clock chimes midnight, eventually you’re gonna go with your gut. Is that really so bad? We partnered with Sleep Number to talk to some diet and sleep experts to find out why we crave food at night, how eating in the wee hours affects our body chemistry, and what kinds of midnight snacks won’t pack on the pounds.
Getting hungry at night is a matter of science.
A 2013 study published in the journal Obesity found that volunteers in the two-week lab experiment were hungriest at night, no matter when they woke up, how much they’d eaten during the day, and when they’d eaten their last meal. Even more fascinating, the volunteers’ nighttime cravings were on average for fatty, sugary, salty and starchy junk food, not fruits, veggies or whole grains.
“There are many complex reasons why people snack late at night,” says Suzanne Jezek-Arriaga, a nutrition and holistic health coach and the author of the book, Nourish to Flourish. “Sometimes it’s because of boredom, or your body could not be getting enough nutrition. If you are eating too many sweets, junk foods or carbohydrates, and not eating enough healthy fats and protein during the day, you can set yourself up for an insulin crash resulting in cravings.”
Additionally, Jezek-Arriaga says that the hormone cortisol, which controls the release of blood sugar from the liver, may also be to blame for late night binges. “If you are stressed, your cortisol level can go up, which will make you hungrier and make your blood sugar and insulin levels rise,” she says.
Cortisol levels typically go down at night, but staying up past your bedtime can cause them to spike again.
You might also be driven to snack at night if you’re depriving yourself during the day, says Lindsey Janerio, a licensed and registered dietitian and owner of Nutrition to Fit in Sarasota, Florida. “Many struggle with trying to meticulously stay on their diet during the day, which leads to an inadequate energy intake,” says Janerio. “This can cause hunger that disturbs sleep to the point where you wake up and can’t fall back asleep until you eat. It can also drive people to overeat at night, so a bedtime snack becomes a series of bedtime snacks that end up larger than all of the combined daily meals, which can also affect quality of sleep.”
Is eating at night all that bad?
In a word, yes. “Midnight snacking brings on more health problems than just weight gain,” says Cara Walsh, a registered dietitian at Medifast Weight Control Centers of California. “According to a Danish study, late night eating can cause a myriad of health problems, including acid reflux and ― in the worst case scenario ― esophageal cancer.”
Other studies have shown that calories consumed late at night are more likely to be stored as fat, an evolutionary holdover from a time when food was scarce. We crave fatty, carb-heavy things at night, because our bodies want to hold onto those calories. In the past, this helped our ancestors survive periods of starvation, but today, with a McDonald’s gracing every other corner, it’s helping to make us sick.
Resetting your snack clock.
So how do you stop yourself from heading to the fridge when you should be fast asleep? Tehzeeb Lalani, owner of Scale Beyond Size, a Mumbai-based nutrition counseling center, says you should take stock of your lifestyle, and eat accordingly.
“We often hear that we shouldn’t eat after 6 or 7 p.m., but what’s left out of this wisdom is lifestyle customization,” says Lalani. “A 6 p.m. dinner makes sense for those who are in bed and fast asleep by 10:00 p.m., but if you’re usually up until 1 a.m., a dinner at 6 is a serious trap. At midnight, you will be so hungry that you’ll raid the fridge to make up for the calorie deficit you’ve created.”
Instead of eating six to seven hours before you plan to hit the sack, Lalani suggests moving back dinner time a few hours. “Finish your dinner at least two hours before bedtime to allow for proper digestion,” she says.
Still hungry? Be mindful about your choices.
If you simply can’t hit the sheets without having a quick snack first, pretty much all the dietitians we spoke with recommended eating something between 150-200 calories that’s high in protein, and finding ways to cut out those calories throughout the day. Maybe skip that after-lunch cookie, or opt for no cream and sugar in your early morning coffee.
Kate Schlag, the in-house nutritionist at Munchery, a healthy meal-delivery service, recommends looking for a late night snack that’s a good mix of complex carbs and protein: “A cup of greek yogurt with berries or a slice of whole grain bread and peanut butter are good,” she says. “Avoid overly fatty, spicy, sugary, or acidic foods ― as well as anything caffeinated or with alcohol―as these foods can cause indigestion or delay sleep.”
Other suggestions for sleep-promoting midnight snacks? “Tart cherry juice is rich in melatonin ― the sleep hormone ― and has been shown to aid sleep,” says Jezek-Arriaga. “Bananas are a good source of vitamin B6, magnesium, and the amino acid L-tryptophan, which is needed to make melatonin, and almonds are rich in magnesium, another mineral that promotes sleep.”
Quality sleep is essential to maintaining optimal energy. Sleep Number® beds are designed with your individual comfort in mind for a better night’s sleep. You can adjust each side to your ideal level of firmness, comfort and support ― your Sleep Number® setting. Plus, when you add SleepIQ® technology, you’ll know what changes to make for your best possible sleep.
Don’t let hunger keep you up at night
Sometimes, despite eating dinner, you’re still hungry when you’re about to climb into bed, or watch a movie, or you’re awake late at night for whatever reason. It happens. You know that rumor that eating late could cause weight gain? Well, that may not be true. The good news is, it’s usually more about what you eat and how much of it, than what time you’re eating. If you’re choosing the right foods and giving yourself a buffer before you hit the sack, eating late at night isn’t going to make a huge difference, so go ahead and raid your refrigerator. the healthy way! Here’s what to go for:
1. WHOLE GRAINS
The complex carbohydrates contain serotonin, which helps the body relax, and the fiber will keep you full until your next meal. Opt for a slice or two of whole grain bread (with sliced fruit and natural peanut butter), or whole grain cereal and milk.
2. BANANAS
Either on toast with peanut butter (the added protein will keep you full), or on their own, bananas are great snack if you’re hungry at night. Bananas are also a great source of natural muscle-relaxants magnesium and potassium, which will help you fall asleep.
3. COTTAGE CHEESE
Cottage cheese contains casein protein, a slow releasing protein that steadily releases amino acids while you sleep and helps you repair your muscles.
4. Turkey
Turkey contains the amino acid tryptophan, the chemical that makes you drowsy, which (partially) explains why you just want to take a nap after Thanksgiving dinner. Eat a few turkey slices on some rice crackers for a healthy way to ease your hunger before bedtime.
5. CHEESE
Prefer a vegetarian option? Cheese also has tryptophan, so if you need a little push at night, grab a babybell, or a serving of string cheese.
6. AN APPLE AND PEANUT BUTTER
Aside from being plain delicious, the fiber and protein from this combination will fill you up without leaving you too full, and the apple delivers a satisfying crunch.
7. CHERRIES
Cherries are the perfect snack for those with a sweet-tooth and they contain melatonin, which regulates sleeping patterns. They’re also a good source of antioxidants and can repair damage to your cells caused by free radicals.
Published April 9, 2020
Reviewed March 2020
After-dinner and before-bedtime snacking when not hungry can result in consuming unneeded calories. Often this may be due to boredom, stress or tiredness. Try these tips to help banish evening cravings and curb after-dinner snacking; and, if you must snack, go for nutritious options.
End Mealtime Madness
Spend a little time planning ahead and grocery shopping for nutritious meals, including breakfast, and snacks throughout the week. When you eat a variety of foods throughout the day according to your hunger and fullness, you’re less likely to overeat at night.
Boost Protein and Load up on Fiber
Protein can help you feel full faster and for longer, so ensuring you incorporate protein during meals and snacks may help with mindless snacking.
Some ideas include, a breakfast of oatmeal with a cup of low-fat or fat-free milk, small handful of nuts and fruit, which provide approximately 20 grams of protein. At lunch, a couple of tablespoons of peanut butter (7 grams of protein), half a can of tuna fish (16 grams of protein), half a cup of black beans (7 grams of protein) or a small 4-ounce salmon filet (25 grams of protein) can help push up protein. At dinner, aim for recommended serving sizes such as a small — the size of a deck of cards — 3-ounce chicken breast (27 grams of protein) or a 3-ounce lean top sirloin steak (26 grams of protein).
Dietary fiber also helps us feel full, in addition to being protective of intestinal and heart health. Find fiber in whole grains, legumes such as beans and lentils, vegetables, fruits, nuts and seeds. The daily recommendation for dietary fiber is 14 grams for every 1,000 calories, which is about 25 grams for women and 38 grams for men per day.
Get Sleep
Sleep deprivation can impair glucose metabolism and affect hormones linked to hunger, appetite and body weight regulation. When we get too little sleep, we may confuse tiredness for hunger. If you’re tempted to keep snacking after a balanced dinner, that may be a sign that your body needs rest. Adults should strive for 7 to 9 hours of sleep every night.
Turn off the Screen before You Pick up Your Fork
Screen time may encourage mindless eating and increased food intake. Eating in front of the TV, while playing video games or surfing the Internet can distract attention from what and how much is eaten, reduce satiety signals sent to the brain and lessen memory of snacking.
Still Starving after Dinner?
People often eat out of boredom, because of stress, or just out of habit rather than from true hunger. Consider asking yourself the following questions before eating: Am I hungry? Am I thirsty? Am I tired? Am I bored? Am I sad?
If you are still hungry after ruling out other factors, it’s OK to have a snack. Opt for foods with high protein and fiber and eat small portions slowly, and without distractions.
Penelope Clark, MS, RDN, CDN, is a nutrition communications consultant in New York City and president of Connect Nutrition Group.
by Admin1 | Oct 11, 2020 | Blogs
When it comes to spending sleepless nights, certainly, you should be more ‘particular’ on deciding the right kind of midnight snacks. As countless studies show— it is okay to indulge in midnight munchies, unless it disturbs your sleep pattern and provokes physical malady. So it’s okay to eat at night but keeping a check on what you are eating in is equally important
It seems you have to follow a few rules while deciding on midnight snacks.
Things to keep in mind before midnight snacking
- To avoid excess weight gain or calories, you have to eat food that contains less than 400 calories.
- Fresh fruit and veggies are always recommended. For the reason that they include a higher percentage of nutrients. Also, they are easy to digest, which is favorable for sleep.
- It is suggested to have low sugar snacks. rich protein/fiber snacks are much better than carbohydrates nutriment.
- Add snacks that avail melatonin, which aids in a sleep-cycle. Foods like oats, almonds, and cherries managed the very components.
- Foods like milk, cheese, and eggs have Tryptophan (this amino acid increases the melatonin level). Hence, tryptophan-oriented diets are referred for nighttime snacking.
Here’s a list of midnight munchies you can binge-eat without thinking twice. (Controlled-eating is always appreciated)
Healthy Midnight Snacks to Indulge Those Midnight Munchies
Greek yogurt
Greek yogurt can be used for different purposes. But using it before bedtime increases the sleep-cycle a lot. It comprises high protein and probiotics. The unique taste arrived with the mixture of smoothie, fruit, and honey (you can also enjoy it plain). This snack is responsible for melatonin and serotonin. The best result comes out while combining it with fresh fruit, which allows growing tryptophan faster
Kiwis
Kiwis are so good for healthy sleep. It also tastes like sweet-tarts. And it is super nutritious and figure-friendly. Kiwis include a large amount of nerve messengers serotonin (serotonin helps curb cravings), which all the way makes you super-relax and helps to sleep faster. Primarily, This fruit is prescribed for those insomnia patients. Kiwis are easy to digest and avail vitamin C. A two-peeled kiwis include not less than 93% of calories.
Grapes
Grapes are something that you can digest or eat if you’re not hungry. If you have the thought to have a sweet before going to bed, grapes are a good substitute. Grape not only improves sleep but also nurtures your heart. Grape is a source of melatonin, polyphenols. As expert claims, during warmer months, grapes are supposed the best subordinate of sleep.
Apple chips and apple sausage
Apple chips are the perfect amalgamation of sweet and crunchy. It’s rather good to go with cookies while you have baked apple chips. Having apple cups before going to bed helps the sleep cycle. It has a high fiber and is not overly sweet. Likewise, Applesauce is easy to digest. Eating it with walnuts and cinnamon makes the ‘perfect choice’ because this threesome is assumed as the best sleep-assistant. Applesauce reduces ore in. And it keeps the body alert and sound.
Popcorn
Popcorn includes high fiber, which has a low amount of calorie level. It has the perfect complex carbohydrates. You can eat them with added sugar, salt, or honey. Popcorns are easy to digest. Noted, avoid that popcorn (those usually have additives), which are served in movie theatres. Those popcorn disturbs the sleep habit and also motivates extra gain.
Bananas (with some peanut butter….)
Bananas, can you stop from going bananas. It’s true. The sticky-yet-delicious fruit is filled with amounts of potassium that aids in relaxing your muscles. Combine it with some peanut butter and you have got yourself a super healthy yet magnificently delicious treat that’ll even help you sleep. That’s the magic of some PB with bananas.
Eggs
If you are munching something at night, make sure it is full of protein. Because it is not only healthy, it will help you to say goodbye to your sleepless night. Eggs for that matter are a perfect midnight snack. They are rich in tryptophan. And the best thing about eggs, you will always find them stashed in your fridge. Just open the fridge. Let the cool air splash on your face, and look at the bottom. Or the right corner. You’ll find a stash of oval-shaped nuggets that can turn into any delicious treat you want.
Edamame
This veggie rules as the ‘best late-night snack’. It is best for those who love saltiness. Truth is, a little sprinkle of salt on them gives the nicest flavor on this very midnight munchie. It is the main source of tryptophan, carbohydrates and protein, which functions to increase the level of serotonin and melatonin. You don’t know but 113 grams of edamame has 150 calories. The calories increase while it is used in a dry-roasted manner.
Before you leave…
When it comes to grabbing midnight snacks, it is advised that one should avoid foods that have a high amount of fat, sugar, and salt. Ordinarily, snacks like potato chips, ice creams, and different fast food sicken the sleep pattern. Also, such foods are hard to digest. What we will recommend you to— simply avoid such foods. And get on some healthy grocery shopping early in the day, so you don’t find yourself roaming around the house looking for left-overs.
Sometimes there’s no stopping a late-night craving.
But here’s the thing: these nightly binges can quickly catch up with you, affecting your overall health.
Even if you eat clean and healthy all day, dipping into the chip bag or grabbing a handful of cookies after dinner can derail your best efforts and set you back before you know it.
Mindless snacking on empty calorie foods while watching TV simply sets you up for failure.
But feeding your body a healthy midnight snack that’s satisfying, flavorful, and nutritious is key to keeping your health on track.
If you haven’t already done this, I highly recommend that you toss all your processed snacks and replace them with foods that’ll make your body feel good.
That way, when you’re ready to make a healthy eating recipe, everything you need will be right there, waiting for you.
Whether you crave salty or sweet, we’ve found 10 healthy midnight snacks to satisfy any craving without the empty calories from processed snacks.
9 Healthy Midnight Snacks
1. Simple Hummus Recipe
A rainbow of sliced veggies satisfies your cravings for crunch, but they’re even better with a side of creamy, salty hummus for dipping.
This fresh, simple hummus recipe is bursting with flavor and delivers protein to keep your hunger pangs at bay. Prepare the hummus ahead of time and store in the fridge so you’ll be ready when you need a snack.
Find the recipe here: Nadia’s Healthy Kitchen
2. Grain-Free Granola
Store-bought granola can be anything but healthy, but this grain-free, gluten-free version is a nutritious way to quiet late-night hunger.
Nuts are filling and offer heart-healthy fats, and pumpkin seeds are loaded with magnesium for improved sleep. Add in any superfood extras you like – chia seeds, hemp seeds, or flax seeds, for even more nutritional boost.
Find the recipe here: The Primalist
3. Peanut Butter Banana Ice Cream
If ice cream is your midnight craving go-to, one simple switch can save you major calories from fat and sugar. Subbing in frozen bananas for ice cream is a smart move, and you’ll never miss the real thing once you get a taste of this indulgent treat!
Find the recipe here: The Endless Meal
4. Apple and Almond Butter Bites
There’s nothing wrong with a plain apple, but add some protein-rich almond butter and a sprinkle of extras for a fun midnight treat.
A dash of cinnamon, a few cacao nibs, hemp seeds – there are so many ways to get a tasty crunch while sneaking in some antioxidants before bed.
Find the recipe here: Paleo Leap
5. Spicy Garlic Oven-Roasted Chickpeas
If you’re used to dipping into an endless bag of chips, make these crispy roasted chickpeas instead. Keep it simple with salt and pepper or toss on a flavorful spice blend of paprika, cayenne, garlic and onion powder to liven up your evening.
Chickpeas offer up protein and fiber, and are a good bet to snuff out your late-night munchies. Make this change and your body will thank you.
Find the recipe here: Yuri Elkaim
6. Blueberry Almond Chia Pudding
Chia pudding isn’t just for breakfast. Prepare this blueberry almond chia pudding ahead of time and keep in the fridge for when the munchies strike.
Chia’s nutritional value includes high antioxidant levels, heart-healthy fatty acids, and they are packed with minerals, protein, and fiber.
Find the recipe here: Joyful Healthy Eats
7. Perfect Protein Energy Balls
If you’ve been caught sneaking cookies from the cookie jar, we’ve got a healthy solution.
Just one of these protein balls is so much more filling than a traditional cookie. They’re loaded with fiber and protein to keep you feeling full, and have a touch of natural sweetness from medjool dates.
They also keep in the fridge for 10 days, so you can make up a batch for the whole week.
Find there recipe here: My Food and Happiness
8. Cherry Bakewell Protein Smoothie
Not only is this smoothie delicious, it’ll send you off into dreamland.
Cherries contain melatonin, a compound that regulates your body’s internal clock. So go ahead – enjoy an incredible antioxidant-rich smoothie that’s the perfect pre-bedtime snack.
Find the recipe here: The Road to Less Cake
9. Dessert Grape Clusters
There’s no way to disguise a chocolate craving, but you don’t need to eat a whole candy bar just to satisfy your sweet tooth.
Dark-chocolate-dipped grapes are a healthy way to get your chocolate fix. This sweet treat is chock full of antioxidants, but you’ll be too busy enjoying these little jewels to be concerned with nutrition.
Find the recipe here: Minimally Invasive
Healthy Snacks, Anytime
If you are looking to improve your snack game, you’ll want to check out the FREE Healthy Desserts eBook, which features eight gluten- and dairy-free desserts that are low in sugar … but they are so tasty you’ll swear they’re bad for you.
Download now by clicking the banner below!
Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.
