Think of lying in bed until the wee hours of the morning. Your stomach is begging you to eat. So you quickly open the refrigerator and begin chewing on the remaining pizza slice, possibly the casserole or some fried nibbles. Sounds delicious yet harmful, isn’t it? There are many other reasons why people eat after dinner, including boredom, stress, cravings, and true hunger.
Yet, there is also a lot of misunderstanding over whether or not you should eat after dinner and what foods are ideal for eating then. Finding quick, enjoyable meals you can eat that won’t make you gain weight is the difficult part. Not to worry. We’ve got your back.
5 Late-Night Nutritional Snacks
1. Tart Cherries
As a late-night snack, think about including sour cherries like Montmorency or their juice. Some earlier studies indicate that they might enhance the quality of your sleep. Moreover, they are anti-inflammatory and may offer protection against inflammatory-related illnesses like arthritis and heart disease.
In a recent study, a small sample of elderly people with insomnia consumed 8 ounces (240 milliliters) of 100% sour cherry juice at breakfast and 1-2 hours before night or a placebo. An on-site sleep test conducted after two weeks revealed that cherry juice drinkers slept roughly 1.5 hours longer at night than the placebo group.
The hormone melatonin, which aids sleep promotion, is only moderately present in tart cherries. Procyanidin B-2 is a phytochemical that they also contain. Tryptophan, an amino acid that your body can use to create melatonin, is believed to be protected in your blood by this substance.
2. Kiwi
This fruit with fuzzy skin and a sweet-tart flavor is calorie- and nutrient-efficient. Just 84 calories, 4 g of fiber, and 142% of the recommended daily intake (RDI) of vitamin C are included in two kiwi fruits. Furthermore, Kiwis may improve the quality of sleep. The fruit was tested in a short study involving 24 persons with sleep issues.
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Each night, participants had two kiwis before bed. Participants partaking in the study tracked their sleep employing sleep diaries and a wristwatch. People reported a 35% reduction in their time to fall asleep after one month. Moreover, they slept 13% longer and 5% better. One of the few fruits with a significant level of serotonin, a neurotransmitter that promotes relaxation and can hasten sleep, is the kiwi.
3. Goji Berries
These berries’ red-orange appearance belies their abundance of antioxidants like carotenoids. Participants in a preliminary 2-week trial from 2008 consumed either a placebo beverage or 4 oz (120 ml) of goji berry juice.Well over 80% of participants in the goji berry group claimed they slept better, almost 70% said getting out of bed was easier, and more than 50% said they felt less tired.
Those in the placebo group noted no similar advantages. Goji berries are a straightforward, nutrient-rich snack regardless of whether larger, more thorough studies can confirm their sleep benefits. Dried goji berries provide 139.6 calories per 1/4 cup. Like raisins, you may eat them straight up or combine them into cereal or trail mix.
4. Hot Cereal
Not only is hot cereal good for breakfast. It’s a terrific way to unwind at night as well. Oatmeal and other whole-grain grains are excellent sources of fiber. Also, they frequently include more nutrients per serving compared to ready-to-eat breakfast cereals. You can also think beyond the box by combining cooked barley or whole-grain rice with milk and garnishes like cinnamon, almonds, or dried fruit.
Prepare whole grains that require longer cooking periods in advance and keep them in your fridge for a few days. Just reheat the oats with a little water when you want a late-night snack. On average, 124 calories are contained in one three-quarters cup (175 g) of cooked oats produced with water. Add 1/4 cup (61 g) of nonfat Greek yogurt for 37 calories and some protein.
5. Trail Mix
You can make your trail mix using your favorite ingredients or buy a pre-made one. Nuts, seeds, and dried fruits are common examples of nutritious foods. Combine them and measure 1/4 cup (38 g) in advance into reusable containers or snack-size bags. Most of the ingredients in trail mix are high in calories, so it’s crucial to control your intake.
Trail mix typically contains 173 calories in a serving size of one-fourth cup (38 g). In addition to providing good fats, B vitamins, and minerals, some trail mix additives may even aid with sleep.
Final Thoughts
Late-night snacks made from whole, minimally processed ingredients are quick, delectable, and nutritious. Even some of these foods have ingredients that promote restful sleep. The most crucial thing is to always have tasty, healthful snacks available. You won’t be as tempted to grab a calorie-dense, unhealthy snack from the local fast food drive-through or convenience store before night.
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