Sleep experts say eggs are the secret to a great night of sleep

With a whopping one-third of adults struggling to get a good night’s sleep on a regular basis, sometimes it feels like you’ll try anything to get some shut-eye.

However, it turns out the answer might be hiding in your fridge. 

Something as simple as eating eggs at dinner time can be a natural sedative. Egg whites help the body prepare for bedtime by producing melatonin that bring on that sleepy feeling. 

Jam-packed with 11 vitamins and minerals, eggs are also a rich source in the amino acid tryptophan, which helps you sleep better for longer by telling your brain to shut down for the night.  

“Eggs are widely recognised as a high-quality protein source so simply including an egg with a meal can boost sleep duration and quality for all-round mental and physical health,” says Sharon Natoli, Australian dietician and author.

Quality sleep aids the repairing of tissues and reduces the risk of heart disease, high blood pressure, diabetes and high cholesterol as well. In daily life a good night of sleep improves learning, attention span and problem-solving making us ready to take on the world.

Other tips from Natoli for getting better sleep include:  

• Avoid drinks containing caffeine, such as coffee, tea, cola and cocoa, for at least four hours before bedtime.
• Avoid eating large meals for two to three hours before bedtime. Try a light healthy snack 45 minutes before bed if you’re still hungry.
• Don’t skip breakfast or eat at irregular times on a daily basis.
• Enjoy a wide variety of colourful fruits and vegetables such as apple, orange, kiwi fruit, apricot, broccoli, spinach, red capsicum and tomato. 

Aussie nutritionist and chef Jacqueline Alwill has partnered with Australian Eggs to create some warming recipes ideal for convenient, nutritious dinners to set your body up for a full night’s rest and allow your body to recover from the day’s activity.

Newshub. 

Are Eggs Okay To Eat Before Bed?

In this short article, we will provide an answer to the question “are eggs okay to eat before bed?” and the advantages of eating eggs, and the benefits of getting a good night’s sleep.

Are eggs okay to eat before bed?

Yes, eating eggs for dinner may help to naturally promote sleep. Egg whites aid in the preparation of the body for sleep by promoting the production of melatonin, a hormone that causes drowsiness.

An excellent source of 11 vitamins and minerals, as well as the amino acid tryptophan, which helps to promote peaceful sleep by signaling to the brain that it is time to sleep for the night, eggs are a smart choice.

In light of the broad awareness of eggs as a high-quality protein source, just including one with a meal may be sufficient to increase both the duration and quality of sleep, which is good for both mental and physical well-being.

Consuming eggs at night has several advantages

Eggs are high in protein, which may help you sleep better. In addition to being high in carbs and fat, evening snacks are typically lacking in protein, which is harmful to sleep. Eggs, on the other hand, are a high-protein meal that may help you sleep deeper and for a longer time.

The Well+Good website states that six grams of protein, which is the equivalent of one egg, is the optimum amount of protein for overnight blood glucose management. This enables you to sleep comfortably, while carbohydrate- and fat-heavy meals may cause blood sugar spikes that keep you up all night. Over four months, the researchers at Purdue University found that those who consumed more protein reported better sleep quality than those who did not.

According to a study published by Science Daily, eating protein shortly before bedtime may result in enhanced muscle protein synthesis while you sleep. If you like weightlifting, you will notice a considerable improvement in your strength as a consequence. The Mayo Clinic’s Joseph Murray, a gastroenterologist, and expert in egg digestion says that eggs are similarly readily absorbed by the body.

If you have digestive problems, you may wish to remove the yolk in this recipe since egg whites are usually easier on the stomach. According to the Centers for Disease Control and Prevention (CDC), eating undercooked eggs may induce gastrointestinal discomfort as well as an increased risk of acquiring salmonella infection. Additionally, according to the National Institute of Diabetes and Digestive and Kidney Diseases, eating eggs two to three hours before sleep will give your body enough time to absorb the nutrients.

Melatonin and Tryptophan are both found in eggs.

According to Healthline, not only does the protein in eggs promote sleep but the whites and yolks also include minerals and antioxidants that promote sleep. Melatonin, often known as the sleep hormone, is a naturally occurring hormone in the body that aids in the regulation of your body’s natural circadian rhythm. Whenever individuals are having trouble sleeping, this is often the first item they reach for. Studies published in the United States National Library of Medicine found that eggs are among the meals with the highest concentrations of the sleep-inducing hormone melatonin.

It is especially easy to get tryptophan from eggs, which are particularly rich in yolks. Healthline describes tryptophan as an essential amino acid with a wide range of physiological activities, one of which is to promote the production of melatonin, which is essential for sleep. As a result, the greater the amount of tryptophan you consume, the more rested you will feel. When eating out late at night, a big plate of eggs may be the most appropriate option for your meal plan.

The Advantages of Getting Enough Sleep

Getting enough sleep aids in tissue regeneration and reduces your risk of getting heart disease, hypertension, diabetes, and elevated cholesterol levels. A good night’s sleep improves our capacity to study, pay attention, and solve daily issues, thus better equipping us to face the challenges of the real world.

The following are some more sleep-related ideas to consider:

• Avoid caffeinated drinks such as coffee, tea, cola, and chocolate for at least four hours before sleep to avoid insomnia.

• Avoid eating large meals two to three hours before going to bed to avoid feeling groggy. You may try eating a small, healthy snack 45 minutes before sleep if you’re still feeling peckish.

• Regularly, avoid missing breakfast or eating at inconvenient times of the day.

• Introduce a variety of bright fruits and vegetables into your diet, such as the following: apple; orange; kiwi; apricot; broccoli; spinach; red pepper; and tomato. 

Conclusion

In this short article, we provided an answer to the question “are eggs okay to eat before bed?” and the advantages of eating eggs, and the benefits of getting a good night’s sleep.

Reference

https://www.morefm.co.nz/home/trending/2018/07/sleep-experts-say-eggs-are-the-secret-to-a-great-night-of-sleep.html

https://www.menshealth.com/nutrition/a19545654/worst-things-to-eat-before-bed/

Charlotte brooke

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.

Should You Eat Before Bed? All the Pros and Cons

There are a lot of conflicting opinions when it comes to nighttime snacking and whether or not it’s healthy. Our take is that depending on the foods you consume, nighttime snacking may enhance sleep quality and improve weight loss.

Pros

Pros to eating before bed include weight loss, sleeping better, and maintaining blood sugar levels.

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Weight Loss

Even in sleep, your body needs energy to function, as it’s recovering from the previous day. When you go to bed hungry, your body lacks the calories it needs to recharge; this results in your body holding onto carbs and fats instead of using it as fuel. Choosing sleep-inducing snacks high in tryptophan and melatonin are not only good for you, but they’ll also satiate hunger pangs and give your body the energy it needs to recover at night.

Tryptophan

Tryptophan is an amino acid that increases serotonin and melatonin levels in the body. We can’t produce tryptophan naturally—instead, we consume foods that contain tryptophan to induce sleep.

Tryptophan-rich foods include milk, cheese, eggs, nuts, fish, and beans.

Melatonin

Melatonin is a hormone that regulates sleep by influencing the body’s sleep-wake cycle. Melatonin production relies on the body’s exposure to lightless light produces more melatonin.

Good sources of melatonin include cherries, walnuts, bananas, oats, and tomatoes.

Sleep Better

A full stomach makes a person feel sleepy, but foods with nutritional value can make all the difference between a good night’s sleep and indigestion. Healthy snacks like apples and peanut butter or avocado toast contain excellent nutrients.

Maintain Blood Sugar

Foods like fruits, nuts, oatmeal, and whole wheat bread regulate blood sugar levels. Low levels result in less energy and feeling groggy the next morning. High levels cause boosts of energy, increasing sleep disruptions.

Cons

Cons to eating before bed include poor sleep, slower metabolism, eating more, unhealthy choices, acid reflux, indigestion, and heartburn, and health risks.

Poor Sleep

Depending on what you eat and at what time of day, the foods you consume can disrupt your sleep patterns. Foods containing caffeine like chocolate and coffee may seem like a good idea before bed, but the caffeine boosts your energy and may cause you to wake up several times in the middle of the night.

Slower Metabolism

Eating before bed can cause the body’s metabolism to slow. The body slows down its functions at night to prepare for sleep, but consuming foods, especially those high in carbs, can make it harder to digest and result in weight gain.

Meal Size

People tend to be hungriest at night, leading to consuming larger meals. Instead of eating late at night and leaving less time for digestion, try to train yourself to eat larger meals during the day. The phrase, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” is sound advice to follow, especially if you’re trying to lose weight.

Unhealthy Choices

One of the main issues with late-night snacking is the choices we make—we’re more likely to give in to those cravings for high-fat, sugary junk food like chips, pizza, cookies, and ice cream. When we snack on these types of foods, especially in front of the TV, we’re more likely to binge-eat, or mindlessly eat our way through more food.

Acid Reflux, Indigestion, and Heartburn

Another risk of eating large meals right before bed is acid reflux, indigestion, and heartburn. Giving the body time to digest before bed can reduce the risk of developing these problems.

After eating and climbing into bed, the body rests at a horizontal angle, resulting in stomach acid easily entering the esophagus and causing acid reflux.

Indigestion is when you suffer stomach pains and discomfort after eating a large meal.

Heartburn is a burning sensation in the chest caused by overeating and consuming spicy foods. Heartburn can worsen when lying down.

Health Risks

Health risks of regularly eating late at night include obesity, diabetes, and heart disease.

Obesity

One cause of obesity is eating more calories than what we use as energy causing the body to store more fat. These high-calorie foods include fast food, fried foods, fatty meats, and sugary junk food.

Diabetes

Diabetes is when you have high blood sugar and your body is unable to produce, or struggles to produce, insulin to regulate blood sugar levels.

Heart Disease

Heart disease includes any condition which affects the heart, including heart defects, high blood pressure, and arrhythmia. Regularly eating junk food, especially late at night, can narrow and clog arteries with cholesterol and fatty deposits (a.k.a. plaque).

Don’t Go to Bed Hungry

While we encourage you to avoid late-night snacking, we also discourage you from going to bed hungry. Your body constantly needs energy to function, even during sleep. Skipping meals or going to bed hungry means your body has less energy to rejuvenate and repair itself. Plus, with less energy, the body holds onto existing fat for energy, making it harder to lose weight and easier to gain weight.

Healthy Snacking for Better Sleep

If you’re still feeling hungry after dinner, avoid reaching for that pint of ice cream or bag of chips. Sweets, junk food, and spicy foods are high in calories and can trigger cravings for more food. These types of foods can also hamper the body’s ability to fall asleep at night—acid reflux and indigestion, and consuming peppers heat the body and hamper the body’s natural cooling process at night.

Instead, have a bedtime snack containing complex carbs and small amounts of high protein—fruits, veggies, and other nighttimes snacks include:

• Cheese and crackers
• Apples and peanut butter
• Low-sugar cereal with low-fat milk
• Avocado toast

Best Time to Eat

The best time to eat dinner is 3 hours before bedtime, allowing the stomach to properly digest and focus on preparing for sleep when bedtime rolls around the corner. Eating small amounts of foods like complex carbs, fruits, veggies, or a small amount of protein will satiate hunger pains and help you fall asleep faster.

Eating Before Bed: Is It Really That Bad?

Popular wisdom has long held that bedtime meals and snacks are a bad idea for anyone hoping to lose weight. You may have even heard the old expression preaching tiny portion sizes at night: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” The assumption is that calories we consume just prior to sleep aren’t used as efficiently as the calories we eat and drink during our active waking hours. But does modern science support the theory that late-night eating leads to weight gain?

Not really—at least, not so far. At the moment, researchers are still working to figure out exactly how a gooey slice of pizza might affect the body differently at midnight versus 6 p.m. The field known as chrononutrition has gained steam in recent years as researchers explore the potential impacts of meal timing on weight and metabolism more fully. “[People] do appear to have biological rhythms that influence when we can more efficiently metabolize foods,” Maggie Moon, a registered dietician based in Los Angeles, says of the current findings.

Keep reading for a closer look at what science has to say about the effects of late-night eating on weight, metabolism, and more.

Can eating just before bed lead to weight gain?

At this point, there’s not much evidence to support the idea that bedtime noshing causes weight gain through timing alone. Still, some recent studies point to an association between following a “delayed eating pattern”—consuming the majority of calories later in the day—and carrying extra pounds.

For instance, in a 2019 study published in the journal Nutrients, volunteers who regularly consumed a major share of their daily calories within two hours of bedtime were more likely to meet the criteria for obesity than people who did most of their eating earlier in the day.

This finding follows research showing that the thermic effect of food—that is, the energy the body burns in digesting, absorbing, and transporting dietary nutrients—may be lower for some people in the evening, which raises the possibility (but again, doesn’t prove) that late-night calories are more likely to be stored as fat.

Eating meals late at night may come with a heightened susceptibility to overeating, other research suggests. A 2013 study of 52 adults published in the journal Appetite found that subjects who ate past 8 p.m. consumed more total calories than those who ate earlier in the day, leading researchers to conclude that a delayed eating pattern could contribute to weight gain over time. But since that study lasted just seven days, the actual long-term effects weren’t observed.

How might meal timing matter?

The body’s circadian timekeeping mechanisms—the 24-hour “clocks” that govern many of our physiological processes—may partly explain some of the effects described above. “The clocks regulate metabolism by managing when and at what level things like enzymes, hormones, and metabolic processes should be activated,” Moon explains.

The 2019 Nutrients study cited above suggests that melatonin—a sleep-signaling hormone that kicks into gear as daylight fades—may affect carbohydrate metabolism in a way that could promote higher body weight among late-night eaters.

Melatonin was also implicated in a 2017 paper published in the American Journal of Clinical Nutrition. In that study, researchers tracked the everyday eating patterns of 110 young adults, along with the volunteers’ melatonin levels. Subjects who ate most of their calories after nighttime melatonin onset had significantly higher body fat.

In a small preliminary study of eight adults conducted at the University of Pennsylvania, subjects burned less body fat when they shifted their daily eating window by four hours, from 8 a.m.–7 p.m. to noon–11 p.m. While acknowledging that more research is needed, the authors theorized that circadian factors might play a role.

Authors of a small 2014 study concluded that “chronically eating at a later time of day may create metabolic disturbances of a larger magnitude.” They evaluated 32 women and found that those who ate their largest meal of the day at 4:30 p.m. versus 1 p.m. used less energy at rest and had higher levels of the stress hormone cortisol, both of which could theoretically affect weight regulation.

Is there an optimal time to eat for weight loss?

That remains to be seen. Research has not yielded a straightforward formula for determining the metabolic effects of eating at any specific time of day, including bedtime. That said, given the emerging research suggesting that routinely eating just before sleep is correlated with higher body weight and greater calorie intake, you may want to enjoy your final meal of the day four to six hours prior to bedtime if those matters are of concern to you, Moon says.

Eating before bed: pros

Some days, your schedule may necessitate later eating. If you feel ravenous late at night, it’s generally better to eat something than try to sleep with your stomach grumbling, says Melissa Majumdar, an Atlanta-based registered dietitian, certified specialist in obesity and weight management, and spokesperson for the Academy of Nutrition and Dietetics. “Going to bed hungry can influence quality of sleep and thus impact stress hormones, blood sugar control, and hunger the next day,” Majumdar says.

If bedtime hunger is a recurring nuisance for you, you might want to ponder your overall eating habits and look for ways to boost your satiety throughout the day, Majumdar says. “For example, if breakfast is low or void of protein, [you might] plug in some Greek yogurt or an egg to increase fullness, which can help impact hunger throughout the day,” she notes. Other nutritious foods that may help you feel full include beans, non-starchy veggies, and broth-based soup.

Eating before bed: cons

In addition to the possibility of unwanted impacts on metabolism and calorie intake, going to bed on a full stomach could set off digestive ailments such as acid reflux or GERD. That’s because lying down diminishes the role that gravity would normally play in digestion, Majumdar explains. As a result, stomach contents may stick around longer—and come back up more easily. The feelings of heartburn that follow can disrupt sleep, impacting appetite and food choices the following day.

Best and worst foods to eat before bed

Foods to eat before bed: Again, there’s probably no harm in nibbling a bedtime snack if you find yourself feeling hungry late at night. Just as you would at other times, aim for a bite that emphasizes whole ingredients and delivers some combo of complex carbs for sustained energy, along with lean protein or some healthy fat to satisfy you, Majumdar suggests. Here are a few quick late-night snacks she likes:

• Apple slices or 100% whole grain crackers with peanut butter
• Greek yogurt with fresh fruit
• Carrot slices with toasted almonds
• Cottage cheese with bell pepper strips

Foods to avoid before bed: Try to keep your bedtime-adjacent hours free of foods and drinks that could mess with your sleep, Majumdar says. Everyone’s different, but common sleep disruptors include coffee and other caffeinated beverages, as well as alcohol. Foods that cause heartburn in some people include spicy foods, chocolate, and high-fat foods.

The upshot: Is it what you eat or when you eat?

Right now there is scant evidence to support the theory that late-night eating directly causes weight gain through metabolic means. Moon emphasizes the need for large, long-term, well-designed studies to fully understand how meal timing might affect health.

Some research has shown that people who eat late at night tend to consume more calories per sitting than people who eat earlier in the day, a pattern that could conceivably add pounds over time. In addition, some people who eat right before bed may experience digestive complaints like heartburn, which could affect weight management by interfering with sleep.

Your food choices themselves—along with your level of physical activity, approach to coping with stress, and more—are all important factors in managing weight. An occasional bedtime snack probably won’t make or break your wellness journey.

—

Maressa Brown is a writer and editor in Los Angeles specializing in health and lifestyle topics. She’s written for Shape, InStyle, Parents, The Washington Post, Cosmopolitan, Better Homes and Gardens, and Women’s Health, among other outlets.

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This article was reviewed for accuracy in July 2021 by Tiffany Bullard, PhD, manager for clinical research at WW. The WW Science Team is a dedicated group of experts who ensure all our solutions are rooted in the best possible research.

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Why Eating Eggs At Night Is Good For Your Health

Typical that a few hours after dinner, your stomach begins to growl You are hungry again! This is more common than you think and is directly related to the type of food we choose for dinner. On many occasions we bet on ready-cooked meals which are rich in carbohydrates, which are quickly absorbed in the body and eventually cause more hunger. Before you attack the pantry and end up eating a bag of potato chips, cookies, bread or a handful of chocolates, or any processed product ¡Detente! It has been proven that the food choices we make at night are not necessarily the most nutritious, despite how delicious they can be.

A healthier option? The eggs. Although we are very used to relating to each other as a food for breakfast, it is time to change our perception and make them a great nighttime ally. In fact they are ideal for eat before sleep And it is a dietary habit that is associated with great health benefits. The truth is that in recent months nutritionists, bloggers, health coaches and celebrities like Chrissy Teigen, they have declared great admirers of consuming eggs at night. So before eating the entire bag of doritos, bet on some scrambled eggs or a rich omelette with vegetables.

The truth is that eating eggs at night is a superb dietary additionAmong its most outstanding virtues is its high content of proteins of high biological value. This is a detail that is associated with great qualities, the most popular are its satiating properties that suppress the appetite and make it a great ally for weight loss.

On the other hand, it has been verified that quality proteins are associated with qualities to help us sleep better. Normally lTypical late-night snacks tend to be high in carbohydrates and fat and low in protein, which doesn’t do the dream any favors. In fact, it has been proven that eggs are a magnificent source of protein, which helps us sleep more and especially more deeply. For more context: one egg provides 6 grams of protein, what is the perfect amount to maintain the level of balanced blood sugar overnight. And this is a determining factor in the quality and level of rest, since eggs provide essential nutrients that help us sleep peacefully, instead of those fatty and carbohydrate-rich snacks that cause blood sugar spikes which are usually the cause of insomnia or incomplete rest.

In fact there is an interesting reference in this regard, according to A study from Purdue University, it was found that people who consume more protein have a better overall sleep quality over the course of four months. There is also an investigation of Science Daily, in which it was shown that eating protein right before bed it can also lead to increased muscle protein synthesis while we sleep. That is why they are also a good ally to obtain good results in physical activity.

Another genius is that eggs are very easy to digest and that is too important a point. There is nothing worse than dining on heavy foods that do not let us rest and can even be related to a increased risk of weight gain. As a side note, nutritionists recommend opting for scrambled eggs or omelets, as they are easier to process than a hard-boiled egg. According to the digital portal of Live Strong, egg whites are much easier for the stomach to digest for most people. Therefore if you are prone to stomach upset or heavy digestion a good tip is to consume only the whites. You should also make sure to cook them thoroughly, Since raw eggs can upset your stomach and increase the risk of salmonella poisoning.

As a final tip and recommendation from the National Institute of Diabetes and Digestive and Kidney Diseases: choose to consume eggs two or three hours before going to bed, so that the body can digest them before falling asleep. You will be able to notice its great benefits in the quality of sleep and also, mood and the best You will lose weight without so much effort!

30 Best Healthy Late Night Snacks

There is nothing more satisfying than sitting down to dinner and enjoying a homemade meal complete with fresh vegetables, lean protein, and whole grains. That is, until you get a craving or hankering for a late-night snack. So, what’s the best bedtime munchie to reach for if hunger pangs hit?

Although there is nothing wrong with an after-dinner dessert every now and then or even a mindful snack throughout the day, late-night snacking may not be the best move, especially if you are trying to lose weight. People who ate before bed tended to have higher amounts of body fat compared to those who stopped eating earlier in the evening, a 2017 study in the American Journal of Clinical Nutrition found.

But if you constantly find yourself hungry in the eve, there may be a reason for it. May Zhu, MBA, RD, LDN, and founder of Nutrition Happens says: “The most common factor that contributes to late-night cravings is under-eating throughout the day. While you might have just finished a well-balanced meal, it could either be a sign that your body needs additional nutrients and energy or that there was a lack of blood sugar regulation earlier in the day, which can affect hormone balance.”

Zhu IDs two important hormones that regulate our hunger levels: ghrelin and leptin, which influence satiety and hunger. “Remember that our energy needs will vary day to day since several factors like physical activity and sleep can affect both hunger and hormone levels— which means some days you may be hungrier than others,” she says.

Instead of MacGyvering together a late-night snack consisting of whatever you can scrounge up in the kitchen cabinet, stock your fridge, freezer, and pantry with more mindful late-night snacks that are both delicious and nutritious. Some can even help keep your weight-loss goals on track while promoting quality sleep—and couldn’t we all afford more restful Zs anyway?

Check out these 30 late-night snacks perfect for those after-dinner snack attacks that will make your midnight kitchen trip so worth it while you honor your fitness, health, and wellness goals.

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Beef biltong

Think of biltong as healthier jerky. It’s basically really thin cuts of steak that have been air-dried and seasoned into a snack that’s tasty and full of protein. These biltong packs come in fun flavors like teriyaki, zesty garlic, and mesquite bbq.

Per serving (original flavor): 90 calories, 2 g fat (0 g saturated), 0 g carbs, 0 g sugar, 430 mg sodium, 0 g fiber, 16 g protein.

Peckish snackable eggs

Perfectly Peckish

Snackable Eggs & Crunchy Dipp

Perfectly Peckish
perfectlypeckish.com

One large egg provides around 80 mg of tryptophan, which helps promote melatonin and sleep, shares Zhu. It also has 7 grams of protein to help keep you full. Peckish offers fun flavors and is a great low-calorie way to switch things up based on the flavor you are currently craving. One pack of Peckish Snackable Eggs falls just under 200 calories and contains zero grams of sugar. What an eggcellent snack idea. (Sorry, we just had to).

Per serving (ranch flavor): 190 calories, 14 g fat (3.5g saturated), 3g carbs, 0g sugar, 330mg sodium, 1g fiber, 14g protein

Low-sugar granola

Not only does this snack from Gr8nola look cool, but it’s also healthy and tasty. It’s a blend of whole-grain oats, toasted coconut, crunchy chia seeds, and activated charcoal powder, which gives it that rich, black color. The blend is made with coconut oil, which packs MCTs (healthy fats), and only has 5 grams of sugar per serving.

Per serving: 130 calories, 6 g fat ( 3.5 g saturated), 17 g carbs, 5 g sugar, 70 mg sodium, 2 g fiber, 3 g protein.

Dried fruit

Fruit Medley

Naughty Fruit
naughtyfruit.com

$7.95

If you’re a fan of dried fruit, try kicking up the flavor with these spiced varieties from Naughty Fruit. This dried medley includes pieces of fruit likes strawberries, pears, and pineapples coated in lemon juice, chili pepper, and sea salt. Yum, just yum.

Per serving: 90 calories, 0 g fat (0 g saturated), 24 g carbs, 18 g sugar, 60 mg sodium, 2 g fiber, 1 g protein.

Savory snack bar

These bars can serve as a snack or as a light meal, and they aren’t the snack bars you’re used to. Slow Up bars were developed by a chef and inspired by restaurant dishes, hence the unique, savory flavors, like poblano black bean, red pepper pesto, and coconut curry.

Per serving (poblano black bean bar): 250 calories, 17 g fat (2.5 g saturated), 17 g carbs, 3 g sugar, 340 mg sodium, 6 g fiber, 11 g protein.

ClusterBucks buckwheat granola

Clusterbucks

Chocolate Reishi Clusterbucks

Lil Bucks
lovelilbucks.com

$7.99

Buckwheat is a naturally gluten-free nutritious seed that contains both fiber and protein. ClusterBucks Buckwheat Granola clusters are low in sugar and also contain Reishi mushrooms, which can help support immunity, says Zhu.

Per serving (chocolate reishi): 110 calories, 3.5 g fat (1.5 saturated), 16g carbs, 3g sugar, 30mg sodium, 3g fiber, 4g protein

Chomps turkey stick

Protein is an important [factor] to consider for a late-night snack because it helps keep you full, says Zhu. Chomps Turkey Sticks are high in protein, low-fat, and sugar-free, which makes them a great snack any time of day, but especially for a late-night snack.

Per serving: (Based on Original Turkey): 60 calories, 2.5 g fat (1g saturated), 0g carbs, 0g sugar, 290mg sodium, 0g fiber, 10g protein

Kite Hill Greek-style plant-based yogurt

Kite Hill Greek-Style Plant-Based Yogurt

Kite Hill
amazon.com

$5.69

While most plant-based or vegan yogurts lack protein, [Kite Hill Greek-Style Plant-Based Yogurt] provides 11g per serving from almonds. Almonds also contain magnesium, states Zhu, which can also help to promote sleep. Plus, it is also low in sugar and contains live active cultures to support good gut health.

Per serving: 160 calories, 10 g fat (1 saturated), 8g carbs, 2g sugar, 10mg sodium, 4g fiber, 11g protein

Roasted pistachios

Setton Farms Roasted and Salted Premium California Pistachios, 2lb Bag (32 oz), Dry Roasted with Sea Salt, In Shell Pistachios, Certified Non-GMO, Gluten Free, Vegan and Kosher

Setton Farms
amazon. com

$25.36

Pistachios are one of the only foods that naturally contain melatonin while providing fiber and plant-based protein all in one food, shares Zhu. The protein and fiber combination will help keep you satiated and if you opt for pistachios with the shell on, the process of removing the shells can help you eat more mindfully. Plus, one serving [of pistachios] is under 200 calories which is around the serving size to aim for when it comes to late-night snacks. (200 calories or less is ideal for snacks).

Per serving: 170 calories, 13 g fat (1.5 saturated), 9g carbs, 2g sugar, 115mg sodium, 3g fiber, 6g protein

Protein shake

Form protein is plant-based, made from organic pea, brown rice, and hemp proteins. It also includes good-for-you ingredients like flaxseed and maca. Whipping up a shake is a great idea if you’re still hungry from working out earlier. The protein will help repair and grow your muscles as you sleep. Plus, it’s a delicious and low-sugar way to satisfy your sweet tooth.

Per serving (vanilla/toffee): 153 calories, 4.9 g fat (0.9 g saturated), 3.7 g carbs, 0.9 g sugar, 1600 mg sodium, 7.1 g fiber, 20 g protein.

Vegan snack bar

IQBars are filled with brain-health-boosting nutrients and six to eight grams of prebiotic fiber that can help support the gut microbiome. There’s also no shortage of flavors: wild blueberry, matcha chai, and almond butter chip are just a few.

Per serving (almond butter chip): 150 calories, 12 g fat (2 g saturated), 17 g carbs, 1 g sugar, 210 mg sodium, 8 g fiber, 12 g protein.

An apple with peanut butter

Jamie GrillGetty Images

Slice up an apple and dip it into one tablespoon of natural peanut butter. The fiber in the apple and the healthy fat in the peanut butter is a combo that will tide you over until wake-up time, says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area.

Per serving: 200 calories, 8 g fat (1.5 g saturated), 28 g carbs, 19 g sugar, 55 mg sodium, 5 g fiber, 4 g protein.

A vegan yogurt cup

Plant-based coconut blend yogurt

Siggi’s
siggis.com

When you’re craving dessert late at night, opt for a single-serve sweet treat like fruity yogurt. This vegan option is still high in protein (the base is made from coconut milk and pea protein), low in sugar, and high in heathy fats that will fill you up.

Per serving: 180 calories, 10 g fat (7 g saturated), 13 g carbs, 8 g sugar, 5 mg sodium, 1 g fiber, 10 g protein.

A peach with nonfat cottage cheese

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Jessica Crandall, RDN, spokesperson for the Academy of Nutrition and Dietetics, says this duo is chock full of filling protein and fiber with the added benefits of calcium and vitamin C. Buy single-serve (four-ounce) cups of cottage cheese to make your healthy late night snack prep super simple.

Per serving: 150 calories, 0 g fat (0 g saturated), 27 g carbs, 23 g sugar, 820 mg sodium, 2.2 g fiber, 25 g protein.

Wasabi almonds

Blue Diamond Almonds, Bold Wasabi & Soy Sauce

Almonds are high in protein and fiber as well as selenium and magnesium, says Crandall. This is good news for nut lovers, because while the protein and fiber fills you up, the magnesium may help you fall asleep. Choose a bold flavor like wasabi—it really kicks your snack up a notch.

Per serving: 170 calories, 15 g fat (1 g saturated), 6 g carbs, 2 g sugar, 115 mg sodium, 3 g fiber, 6 g protein.

Dried Montmorency tart cherries

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Tart cherries supply melatonin, which Gorin says helps regulate your internal clock and may be able to increase overall sleep efficiency. She likes to snack on a quarter cup before bedtime.

Per serving: 100 calories, 0 g fat (0 g saturated), 24 g carbs, 19 g sugar, 10 mg sodium, 1 g fiber, 1 g protein.

Whole-grain toast with a scoop of guacamole

Dave’s Killer Bread, 21 Whole Grains Thin-Sliced

Toast a slice of whole-grain bread and top it with two tablespoons of guacamole for healthy fat. Gorin recommends Dave’s Killer Bread Thin-Sliced 21 Whole Grains and Seeds. It comes in at 60 calories a slice and provides satiating protein and fiber.

Per serving: 105 calories, 5 g fat (0.5 g saturated), 15 g carbs, 3 g sugar, 185 mg sodium, 5 g fiber, 4 g protein.

Black olives

When you want to feel full for a very small amount of calories, Gorin suggests reaching for a Pearls Olives to Go! snack cup. They’re perfectly portioned, providing a fueling snack with healthy fats for just about 30 calories.

Per serving: 30 calories, 2 g fat (0 g saturated), 2 g carbs, 0 g sugar, 300 mg sodium, 0 g fiber, 0 g protein.

Banana with a handful of sunflower seeds

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Gorin loves pairing a high-fiber banana with two tablespoons of shelled, dry-roasted sunflower seeds. The duo offers filling healthy fats as well as tryptophan, an amino acid that helps your body create melatonin.

Per serving: 150 calories, 4.5 g fat (0.5 g saturated), 29 g carbs, 15 g sugar, 0 mg sodium, 4 g fiber, 3 g protein.

Baby carrots

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Gorin recommends a dozen baby carrots for those nights when you want the crunch factor of a bag of potato chips without the added calories. They’re low in cals but high in fiber, so they’ll fill you up better than chips while satisfying your urge to chew on something.

Per serving: 40 calories, 0 g fat (0 g saturated), 10 g carbs, 6 g sugar, 95 mg sodium, 3 g fiber, 1 g protein.

Macadamia nuts

Hawaiian BBQ Macadamia Nuts

Royal Hawaiian Orchards
royalhawaiianorchards.com

$7.49

These flavorful macadamia nuts will fill you up with healthy fats and satisfy your savory snack craving in a major way with their bold BBQ seasoning.

Per serving: 190 calories, 20 g fat (3 g saturated), 5 g carbs, 2 g sugar, 200 mg sodium, 2 g fiber, 2 g protein.

Wheat crackers with low-sodium turkey breast

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The protein in the lunch meat will keep you full until your alarm clock goes off, and the whole grains in the wheat crackers are heart-healthy, says Crandall.

Per serving: 178 calories, 6 g fat (0.5 g saturated), 22 g carbs, 4 g sugar, 675 mg sodium, 1.8 g fiber, 11 g protein.

Cooked edamame

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They may not look like much, but edamame beans are high in protein and fiber (a.k.a. filling AF), Crandall says. She recommends seasoning them with garlic and red pepper flakes after cooking.

Per serving: 200 calories, 6 g fat (1 g saturated), 18 g carbs, 2 g sugar, 60 mg sodium, 8 g fiber, 16 g protein.

Veggies and dip

Plant Based Buffalo Style Dip

Good Foods
goodfoods.com

Grab a container of veggie-packed dip (you would never know this creamy cauliflower based buffalo dip was vegan!), and use a half cup of grape tomatoes as dippers—Gorin says tomatoes offer melatonin to help you sleep.

Per serving: 40 calories, 3 g fat (0 g saturated), 3 g carbs, 1 g sugar, 210 mg sodium, 1 g fiber, 2 g protein.

Air-popped popcorn

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Steer clear of bags of microwave popcorn—they’re loaded with unnecessary ingredients. Instead, Crandall suggests air-popping your own kernels and sprinkling two cups of popcorn with nutritional yeast or cinnamon for a high-fiber, high-volume healthy late-night snack.

Per serving: 62 calories, 1 g fat (0.1 g saturated), 12 g carbs, 0 g sugar, 2 mg sodium, 2.4 g fiber, 2 g protein.

A pear with cheese

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You really can’t go wrong with a fruit and dairy pairing. Crandall says that cheese is high in calcium and the pear provides filling fiber and immune-boosting vitamin C. A strong cheese, like stilton or goat, is a nice compliment to the subtle flavor of pears.

Per serving: 190 calories, 9 g fat (6 g saturated), 21 g carbs, 14 g sugar, 181 mg sodium, 5.5 g fiber, 7 g protein.

Sweet potato toast

Sweet PotaTOASTS

CAULIPOWER
eatcaulipower.com

$3.00

These pre-cooked sweet potato slices provide a blank canvas for whatever you’re craving: Roast and top with peanut butter and bananas for a sweet treat or avocado, tomato and pesto for a savory vibe.

Per serving: 80 calories, 0 g fat (0 g saturated), 18 g carbs, 6 g sugar, 30 mg sodium, 3 g fiber, 2 g protein.

A banana oatmeal cookie

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For a delicious treat with health benefits, Crandall says to mix half a banana with rolled oats and a tablespoon of cacao nibs, form into two small mounds, flatten a bit on a greased cookie sheet, and bake at 375 degrees for 12 to 15 minutes.

This snack takes a little more preparation, but the cookies are packed with fiber, potassium, and antioxidants, and you could even have another for breakfast in the morning.

Per serving: 152 calories, 3 g fat (1.3 g saturated), 29 g carbs, 2 g sugar, 0 mg sodium, 4.5 g fiber, 2 g protein.

Hard-boiled eggs with Everything Bagel seasoning

Trader Joe’s Everything but the Bagel Sesame Seasoning Blend

Hardboiled eggs boast a lot of protein for not a lot of calories, so you can slice up two eggs before bedtime for a filling snack. Sprinkle with Trader Joe’s delicious Everything Bagel seasoning to jazz up the taste, suggests Gorin.

Per serving: 145 calories, 10 g fat (3 g saturated), 140 g carbs, 0 g sugar, 220 mg sodium, 0 g fiber, 13 g protein.

Nonfat Greek yogurt with frozen berries

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You know that Greek yogurt is loaded with protein; serving it with frozen berries makes it feel especially like a treat. Crandall says the berry blend is high in antioxidant power and vitamin C.

Per serving: 135 calories, 0 g fat (0.5 g saturated), 24 g carbs, 12 g sugar, 72 mg sodium, 1.5 g fiber, 12 g protein.

Sarah Bradley
Sarah Bradley is a freelancer writer from Connecticut, where she lives with her husband and three sons.

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Chrissy Teigen Revealed Her Secret To A Good Sleep And It Involves ‘Night Eggs’

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Chrissy Teigen is an expert in cravings, and never before did I realize the name of her food brand could be quite literal.

As it turns out, Chrissy gets cravings on a nightly basis, and she satisfies them with her ritual “night eggs.”

At approximately 3:35 a.m. ET Sunday morning, Chrissy began spilling the tea about said eggs.

“Each night before bed, as I eat my night eggs, if I’m not not on the Twitter, I catch up on my favorite subreddits: choosingbeggars, amitheasshole (AITA) and thathappened,” she wrote. “I enjoy these very much and learn a lot about…humans.”

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This prompted the curious Emma to ask, “Do the ‘night eggs’ actually work as a sleep aid? How many night eggs? Inquiring minds need to know.”

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“I can’t sleep without being overly full. I take two hard boiled eggs to bed every night and eat them when I randomly wake up,” Chrissy revealed. “It used to be beef jerky but I’d wake up too puffy.”

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But surely Chrissy doesn’t wake up in the middle of the night every single night, Kaitlyn pointed out.

“But what if u don’t randomly wake up in the middle of the night…” she wrote to the cookbook author. “Do you just eat them for breakfast????”

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“I wake up for at least a half an hour like 4 times a night,” Chrissy responded.

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“What the hell that’s AWFUL,” Nu chimed in with a sad face.

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“Yea maybe it’s the eggs lol,” Chrissy then admitted.

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I have so many thoughts about this, but Lezlie could be on to something: “Maybe try eating just the whites…”

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As I recently learned from Oprah’s friend Dr. Oz, who sadly wants to #CancelBreakfast, one reason we wake up craving “the most important meal of the day” is because we ate too the night before. That makes you roll out of bed “starving like a drug addict,” per the doc.

“Because you had some simple carbohydrates like a potato chip or french fries at 10 at night, that means your body’s insulin’s all whacked up. By the next morning, that withdrawal is happening,” Dr. Oz recently said. “You’re starving like a drug addict. You got to get your meds.”

So maybe the “night eggs” really are the culprit?!

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90,000 why is it harmful to eat before going to bed, what not to eat before going to bed

Insomnia is a state of overexcitation of the central nervous system caused by factors of different etiology. In medical practice, this condition is also called insomnia. It cannot be fully attributed only to pathological diseases. Sleep disorders affect perfectly healthy people. The term insomnia can be equated with such conditions as: a long period of falling asleep, early awakening, shallow sleep and others.

As you know, good sleep is an excellent remedy in the fight against fatigue, bad mood and laziness. If you manage to rest during the night, the next day you can feel reborn. Interestingly, the female body needs at least 7 hours for proper rest and recovery, while the male body needs a little less. Lack of sleep leads to overeating, growth problems in adolescents, excess weight, a general decrease in immunity, etc.

Adequate sleep depends on the work of night hormones.The main sleep hormone is melatonin, its important functions are: regulation of the circadian rhythm, as well as antioxidant activity necessary to maintain health and youth. To produce the right amount of melatonin, it is important to observe certain conditions: darkness, sleep time (optimally from 22-23 pm to 5-6 am) and the presence of the required amount of its precursors, because melatonin is formed from serotonin, which, in turn, from tryptophan. It is also important to understand that 95% of all endogenous hormone of joy is produced in the intestines.That is, the food that a person eats before rest has a great influence on sleep.

The article provides a list of recommendations and products that will help you figure out what is best to eat before bed and what to refuse.

Best bedtime meal

Foods rich in tryptophan amino acid

As mentioned above, tryptophan directly affects the level of the pleasure hormone (serotonin) in the body, that is, mood, appetite and sleep.If the last meal includes foods rich in this amino acid, the quality of sleep will improve. Vegetable proteins are rich in tryptophan, especially legumes, in addition, these are: pumpkin seeds, walnuts, soybeans. They can be combined with other foods, preferably carbohydrates, to help digest faster: pasta, whole grain bread, crackers, eggs, and dairy products. The record holder for tryptophan content in meat is venison. You will start yawning as soon as you eat! In second place is the white meat of chicken or turkey.In addition to the fact that such a dinner will turn out to be hearty and low in calories, the tryptophan contained in these types of meat will have a calming effect on the nervous system.

Products containing melatonin

When asked whether it is okay to eat before bedtime, doctors name foods containing the hormone melatonin. Cherry is one of the few sources. So, scientists conducted a study, during which they found out that a glass of cherry juice, drunk before bedtime, helps to fight insomnia, even the elderly.

In addition, cherries, grapes and green leafy vegetables, especially various types of cabbage, are distinguished by the content of natural melatonin. It is also abundant in corn, rice, wheat, barley, oats, and also in wine.

Foods rich in magnesium

This trace mineral is often prescribed for those who have difficulty falling asleep and often experience sleep disturbance. Magnesium is a trace element that relaxes the muscles of the body, relieves increased anxiety and tune in to deep sleep.It is rich in nuts, especially almonds, as well as buckwheat and seaweed.

Foods with a high glycemic index

Rice has a high glycemic index, especially the jasmine variety, which is more effective than others in helping to quickly and soundly fall asleep, according to research published in the American Journal of Clinical Nutrition.

In addition, salty pretzels and crackers have a high glycemic index – that is, they cause a quick burst of energy, which is just as rapidly replaced by drowsiness.

Herbal tea

Chamomile tea is the first remedy recommended for insomnia. One cup is able to raise glycine levels, which gently soothes nerves and relieves muscle tension.

Green tea in the evening will also help you fall asleep much faster, because it is rich in theanine, which enhances the synthesis of dopamine and serotonin. These neurotransmitters relieve anxiety, calm and relax.

Seafood

Fish, especially tuna and salmon, are rich in vitamin B6, which is actively involved in the production of melatonin and serotonin.By the way, among other products where you can get this vitamin are garlic (extremely fresh) and pistachios.

Shrimps and lobsters are another source of tryptophan. A good reason to indulge yourself with seafood delicacies at night looking.

Honey

Natural sugar in honey raises insulin levels and allows tryptophan to interact faster with the brain. A teaspoon of honey and chamomile tea before bed will enhance the soothing effect of the drink.

Dairy products

Dairy products contribute to healthy sleep, because the calcium they contain helps the amino acid tryptophan to be absorbed and to produce melatonin. In addition, calcium also helps to normalize muscle activity and relieve night cramps.

It is known that a glass of warm milk at night, or better with a cookie, guarantees a sound sleep throughout the night. In fact, this combination is considered a harmful sedative because it has a powerful relaxing effect.This is due to the fact that in the process of their processing, substances similar to the narcotic – casomorphin and glucomorphine – are released into the blood. They really have a calming effect on the body, but quickly cause food addiction.

What and why shouldn’t you eat before bed?

There are also foods that negatively affect the quality of sleep.

• Caffeine , found in coffee, chocolate, tea and energy drinks, interferes with healthy sleep.Therefore, you do not need to use such foods before bedtime. Moreover, it is advisable to reduce the daily intake of caffeine to 200-300 mg.
• Fatty food is absorbed for a long time and while this happens, the body works, and does not rest. Therefore, it is not recommended to eat ice cream, chips and other sources of fat at night
• Products containing simple sugars : baked goods, sweets, jams, industrial sauces, dairy products with additives, very sweet fruits.Drinking them after 17:00 stimulates the production of hormones such as adrenaline and norepinephrine, which leads to aggressiveness and irritability.
• Red meat . Even if you have a brutal appetite before going to bed, you should not eat it. It contains a lot of fats and proteins, which means that the body simply does not have enough time to digest it, and this will negatively affect the night’s rest.
• Spicy food should not be on the bedtime snack list as this is a direct path to insomnia.The fact is that acute can cause stomach discomfort, heartburn, bloating, which certainly will not contribute to sound sleep.
• It is better not to eat sweet cereals from cereals in the evening, for the reason that the body does not have time to burn all the calories. This type of food is a great breakfast option, which gives the body a lot of energy.
• Alcohol in small quantities can cause drowsiness, but if large doses of these drinks are consumed regularly, it can cause sleep problems.
• Diuretic products , simply diuretics. These include watermelons, grapefruits, cranberries, sea buckthorn, etc. Their effect on the body is obvious – all these products stimulate diuresis. In the afternoon, it is better to refuse them, otherwise frequent visits to the toilet in the middle of the night will be provided.

What should not be done before bed, and what should I do?

It is not only what you eat in the evening that is important in meal planning. The foods that are included in your diet throughout the day also matter.Many of these significantly affect how quickly you fall asleep and how long you sleep.

In general, before going to bed, you should avoid eating in large quantities, therefore, with a late dinner, it is advisable to reduce the usual portion by several times.

Sleep-friendly snack options:

• Berries with natural yoghurt. Carbohydrates in berries increase serotonin production and yogurt increase tryptophan production.
• Kiwi is a source of antioxidants that can help improve the onset, duration and performance of sleep.
• Spinach Salad with Quinoa, Avocado and Pumpkin Seeds – These ingredients are sources of magnesium, a mineral essential for normal sleep.
• Milk with turmeric. This spice soothes the stomach, has antioxidant and anti-inflammatory properties to help you sleep better.
• Bananas with Peanut Butter – This combination is not only rich in magnesium, it also helps reduce spikes in blood sugar and may be especially beneficial for people with diabetes.
• Cherry Pie with Walnuts . This meal is loaded with melatonin, a hormone that plays an important role in the body’s sleep-wake cycle.

One of the popular questions:

Can you eat apples at night?

Eating sweet fruits such as apples is not beneficial because the sensitivity of the cells of the fat / muscle tissue and the liver to the hormone insulin decreases in the evening. And he, in the dark, reduces the activity of melatonin, and hence the quality of sleep.In addition, the high fiber content of apple slows down the digestion process, which can lead to pain and bloating.

DOC.UA help: If you need a consultation, you can make an appointment with a nutritionist on the website.

90,000 Is it possible to eat at night: what foods you can eat before bedtime – September 16, 2021

If closer to night you have a feeling of hunger, you should not endure and torment your body. However, do not rush to make sandwiches or reheat the cutlet left over from lunch – these products will not only disrupt your diet, but also provide a heaviness in the stomach or other unpleasant phenomena.

Give preference to light products that will not harm your figure even at late hours.

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Top 10 foods that you can eat at night

The first in the list of light foods that can satisfy hunger in the evening will be dairy products.

Kefir, low-fat cottage cheese, natural yogurt – these products envelop the walls of the stomach, almost immediately satisfying hunger. Fermented milk products are quickly absorbed and do not overload it, but only on the condition that the portion does not exceed 250 g.

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Steamed or steamed vegetables. Firstly, they are low-calorie, secondly, they perfectly satisfy hunger, and thirdly, when cooked, vegetable fiber is better and faster absorbed by the body, and also perfectly cleanses the intestines.

Eggs – If your body is used to eating at a later time, train yourself to keep a few boiled eggs in the refrigerator for such cases. 1-2 boiled eggs, eaten at night, will not only satisfy hunger, but also speed up the metabolism, which will help speed up the process of losing weight.

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Grapefruit is the number 1 fruit for weight loss. Its bitter taste reduces appetite, and the beneficial properties of grapefruit speed up metabolism and eliminate toxins.

Avocado – Despite the fact that avocado is a source of fat, you should not be afraid of it. An avocado eaten even at a later time will not leave fat deposits on the body, but it will perfectly satisfy hunger. A nice bonus is the magnesium contained in avocados, which helps in the fight against insomnia.

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Baked Apples is a very healthy snack. Fresh apples eaten at night can irritate the walls of the stomach and cause even more appetite, but baked apples will help satisfy hunger and do not cause discomfort from the gastrointestinal tract. Baked apples can be prepared in advance with a filling of cottage cheese and nuts and get not only benefits, but also pleasure before bed.

Nuts: A handful of nuts are great for a late snack. They will help to dull hunger and provide the body with the necessary vitamins.

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Low-fat porridge will be useful not only in the morning, but also in the evening – in reasonable quantities, of course. In the evening, we recommend cooking porridge in water or low-fat milk without added sugar or with a little honey.

Light cheese – quickly cope with the annoying feeling of hunger and soothe the appetite. You can eat a few slices of cheese with warm tea – then the body will quickly be saturated and ready for sleep.

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Banana – If you choose from fruits, banana is the right option for a night snack.One banana is enough to quickly satisfy your hunger. If you eat more, you run the risk of feeling an unpleasant heaviness in your stomach at night.

Foods that should not be eaten at night

At night, the human body must rest and the stomach needs rest no less than the brain and all other organs. If you eat heavy foods at night, the stomach will do the same all night as it does during the day – to process what it has eaten. That is why it is recommended to refrain from late meals, and if you cannot avoid this, you should give preference to the above products.

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And here is a list of products that should not be consumed at night: they will put an end to your weight loss and disable the digestive tract.

• Fast food
• Pasta and bread
• Sweet
• Soups
• Fat and fried
• Canned food
• Baking

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Endocrinologist-nutritionist told what you can and cannot eat before bedtime

According to nutritionists, a proper dinner and a light evening snack will not harm, and even help in losing weight.

Practicing endocrinologist-nutritionist Alla Fedorchenko said that it is better to refuse a late snack, but if this is not possible, its energy value should be equal to a glass of kefir.

In addition, after an evening snack, you should not go to bed or sit, you need minimal physical activity – a walk around the apartment or street will be beneficial.

Healthy foods before bed:

Chicken or turkey fillet. The most correct option for dinner is boiled fillet, but it can also be stewed with vegetables.There are virtually no carbohydrates, so this is the best solution that will not harm your figure.

Eggs. Steamed omelet or boiled eggs will be an excellent option for dinner. The egg white is easily digested, but the high calorie content of the yolk should be taken into account. Therefore, it is worth either abandoning it altogether, or limiting the consumption of eggs to two whole. You can add milk and a handful of cottage cheese to the omelet.

Cheese.

Dmitry Lyamzin

Low fat hard cheese. A few slices of delicious cheese will help to cope with an evening hunger, and in tandem with a vegetable salad will become a complete dinner.

Milk. A glass of warm milk will not only help to cope with hunger, but also improve sleep. It contains tryptophan, an amino acid that has a sedative effect. You can add a teaspoon of honey or cinnamon to milk.

Low-fat fermented milk products. They contain light protein that is highly digestible. At the same time, they do not overload the digestive system.Beneficial bacteria help improve metabolism.

Avocado. It contains healthy plant fatty acids that are easily absorbed and do not harm weight loss.

Walnuts. The product is very high in calories, but also has a high saturation. This means that a handful of nuts up to 40 g will satisfy your hunger without harming your figure.

Trade in vegetables and fruits

Dmitry Lyamzin

Fruit. Preference should be given to green apples.They are low in calories, but they are great at satisfying hunger. You can bake them with cottage cheese and honey.

Grapefruit and other citrus fruits are rich in vitamins, they contain naringin, which increases the metabolic rate and also helps to break down fats. A pear is also great for an evening snack.

Fish and seafood. Low-fat types of fish, preferably white, are suitable for dinner. It is a source of protein that is essential for losing weight. It is useful to eat fish with vegetables, such a dinner will help in the fight against cholesterol and enrich the body with iodine.

Vegetables. They are low in calories and rich in healthy fiber. However, for dinner, you should give preference to stewed or boiled vegetable dishes. Then the fiber is absorbed better and faster.

Harmful foods before bedtime:

Fast food. They are very high in calories, while saturation does not last long. But the work of the digestive tract will be guaranteed to be disrupted, extra pounds and health problems will appear.

Burger. Food.

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Pasta and bakery products. These are foods that should not be eaten before bedtime, as they take a long time to digest, which means that the body will convert them into fat.

Sweets. These are foods with a high glycemic index, which means that the body will not be able to quickly cope with the released glucose and will store some of it in fat. After consuming them, the appetite returns quickly and even more pronounced.

Soups. Light soup will not harm the figure, but it stimulates an increase in appetite. After a short period of time, the appetite will return even stronger than before eating the soup.In addition, it is difficult to get enough of a small portion of the first course, and the larger the portion, the more distended stomach in the end.

Groats. Useful and necessary for the body, but not before bedtime. They are high in calories and show a huge glycemic load. Porridge should be consumed before lunch.

Buckwheat.

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Starchy vegetables. Starch slows down the metabolism. Also, such vegetables are dominated by fast carbohydrates, which are converted into fat.

Fatty meat. This includes pork, lamb, duck and others. Difficult to digest. The body may not be able to handle such foods.

Salty meals. Excess salt at night can cause fluid retention and swelling.

Smoked products. Contains a lot of salt, which subsequently makes you feel thirsty. And thirst is often confused with hunger, the risk of breaking out and overeating instantly increases.

Fried. The calorie content of products during frying increases markedly, and all the useful properties contained in them are lost.

Spicy dishes. The more pronounced the taste of the dish, the greater the appetite. Therefore, it is better to refuse spices when preparing dinner.

Chilli.

SSO

Canned and pickled vegetables. The content of sugar and vinegar in foods has a negative effect, provokes an increase in appetite.

Sweet fruits. These include mangoes, bananas, persimmons and grapes.

Seeds. They have a very high calorie content. And it’s hard to stop at a small handful. Provoke thirst and appetite.

Alcoholic drinks. They are able to awaken the appetite, and accordingly the risk of relapse increases. Strong drinks are high in calories.

Coffee. Similar to alcohol, increases appetite. In addition, the high caffeine content will keep you awake on time, and this is still a chance to have one more snack before bed.

Carbonated drinks. Causes flatulence in the stomach, which does not promote good sleep, and contains a large amount of sugars.

9 things that happen to your body if you eat 2 eggs every day / AdMe

The beneficial properties of chicken eggs have been questioned more than once. As soon as they did not slander this, as has now been proven, a product that is unique in its composition.

Bright Side collected the results of the latest research on the benefits of chicken eggs for the human body.It turned out that 2-3 eggs is the optimal daily rate.

Your brain is protected by choline

Phospholipids, which ensure normal communication of brain cells, are composed of choline. It is clinically proven that this vitamin is the most important building material for the brain. Consuming 2 chicken eggs per day provides the body with sufficient amounts of this nutrient. Choline deficiency leads to memory loss.

Vision is preserved thanks to lutein

New research has shown that chicken eggs contain a large amount of lutein. This substance is responsible for clear and sharp vision . With its deficiency, destructive changes in the tissues of the eye accumulate and vision is irreversibly deteriorated.

Vitamin D helps calcium to be absorbed

If you offer a person a choice: drink a spoonful of fish oil or eat a boiled egg, the vast majority will prefer the latter. Especially if he finds out that the vitamin D content is the same in both cases. Moreover, scientists made a decision on the possibility of increasing the amount of vitamin content in eggs by feeding chickens with special additives. Vitamin D helps calcium to be better absorbed and strengthen human bones and teeth.

A complex of B vitamins protects the skin, hair and liver

Biotin, vitamin B12, as well as a digestible nutritious protein help to strengthen hair and skin. Phospholipids contained in chicken eggs help to remove toxic substances from the liver.

Reduces the risk of cardiovascular disease

Contrary to previous beliefs, new research has proven that cholesterol from eggs is balanced with phosphatides, therefore not harmful to humans. It also inhibits the body’s own production of cholesterol. Eggs also contain omega-3 acids, which lower triglyceride levels, which can help reduce the risk of cardiovascular disease.

You are gradually losing weight

American scientists have come to the conclusion that when combining a low-calorie diet and eating chicken eggs for breakfast, weight loss occurs 2 times faster. Such a breakfast saturates for a long period, which allows you to reduce the amount of food consumed per day.

Reduces the risk of cancer

Choline, which is so necessary for the brain, also reduces the likelihood of cancer. Research has shown that women who ate eggs daily as a teenager had an 18% lower risk of developing breast cancer.

Useful when planning children

Vitamins of group B are also involved in the formation of sex hormones. Vitamin B9 has another name – folic acid.With its help, red blood cells are formed, the fetal neural tube is formed, and the risk of mental retardation of the child is reduced. Therefore, B9 is so necessary for women during pregnancy planning. 1 chicken egg contains 7.0 mcg of vitamin.

The aging process slows down

This is evidenced by the research of the Dutch scientists. In 87% of women from 35 to 40 years old, age spots disappeared, skin tightened, and in men, fine wrinkles around the eyes were noticeably smoothed out.

what you can and cannot eat in the evening

The proverb “Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy” should not be taken literally. Even those who are struggling with excess weight need an evening meal. The main thing is to choose the right foods so as not to harm your health and figure: low-fat cottage cheese, boiled eggs, chicken breast. What else can and cannot be eaten 3-4 hours before bedtime, nutritionist Mikhail Ginzburg said on the air of the Russia 1 TV channel.

Refusal to have dinner is not a bad thing, the specialist admitted on the air of the program “On the Most Important One”. In recent years, intermittent fasting has been popular – a nutritional system when a person eats for 8 hours and refuses food for the remaining 16. In this case, dinner falls on 16: 00-18: 00 hours. Intermittent fasting improves the metabolic process, but many cannot observe it due to disruptions. In addition, this strategy has no advantages over a calorie-restricted diet, in which evening meals are allowed and even necessary – it is only important to choose healthy foods.

These include lean beef, low-fat cottage cheese, natural yoghurt and boiled egg. The listed products have a low amount of calories and a low glycemic index, do not increase the level of insulin in the blood. They also create a feeling of fullness in the stomach, satisfying hunger and improving sleep.

The second group – foods rich in tryptophan. This amino acid is a precursor to melatonin, a hormone that promotes sleep and sleep, and in the long term is associated with the prevention of obesity and blood pressure.Healthy tryptophan contains cheese, chicken breast, cherry juice.

A still from the program “On the Most Important Things”. Dinner products: what you can eat in the evening

A separate category of people who strictly need to have dinner are those with gastrointestinal diseases. “It is easy to imagine that a person had an early lunch and did not have supper. He goes to bed, his stomach is empty and produces ghrelin. Ghrelin causes the secretion of gastric juice, the juice corrodes the walls of an empty stomach,” Sergey Agapkin explained.In such a situation, omelets, milk and cereal soups, and mashed soups are useful.

As for foods that should not be eaten, these include marinades and pickles. They retain fluid in the body, which is why puffiness appears in the morning. Experts do not recommend eating sausages before going to bed – they contain a lot of salt and compounds that negatively affect the intestinal microflora and irritate the stomach. White bread is also in the anti-rating of food for dinner. Due to the high glycemic index, bread causes a spike in insulin, which can result in a person sleeping restlessly and waking up at night feeling hungry.

What foods are good for bed and what foods are bad

Sleep deprivation is a serious challenge for both health and psyche. Sleep quality is influenced by many factors – from stress to genetic diseases. However, food intake is of no small importance here.

And if you have trouble sleeping, it might be worth reconsidering your diet. We figure out which products help, and which, on the contrary, prevent you from getting the right, healthy rest.

Foods that improve sleep

If you periodically suffer from insomnia, include them in your diet and after a while you will see the difference.

Bananas

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These fruits are rich in potassium and magnesium ^{– substances that act as natural muscle relaxants. They help the body relax before bed. In addition, bananas contain the amino acid tryptophan , which is involved in the synthesis of serotonin, a neurotransmitter that also promotes relaxation.}

Serotonin, in turn, under the influence of an enzyme in the pineal gland of the brain is converted into melatonin, the “sleep hormone”. One study on ^{found that after consuming two bananas, blood melatonin levels quadrupled. It takes about an hour before tryptophan reaches the brain, so it’s best to have a snack an hour and a half before bedtime.}

Almonds

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These tasty nuts are rich in not only protein ^{, but also magnesium – a substance that provides muscle relaxation and makes it easier to fall asleep.}

In addition, almonds are a valuable source of melatonin ^{and may reduce levels of cortisol , a stress hormone that prevents sleep. Research shows that this type of nut, as well as the oil from them, has a sedative and hypnotic effect.}

So a handful of almonds before bed or a sandwich with almond butter will be an excellent assistant in the fight against insomnia.

Cherry

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Cherry is one of the natural sources of melatonin ^{.A pair of studies found that adults with insomnia who drank 250 milliliters of cherry juice before bed slept an hour and a half longer than those who did not consume cherries. In addition, their sleep was better and they rested better.}

So eat a handful of cherries an hour before touching the pillow, or drink a glass of natural cherry juice.

Chamomile tea

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Chamomile tea contains apigenin ^{, which promotes drowsiness and helps against insomnia.One study, , showed that people who took chamomile extract twice daily for a month fell asleep 15 minutes faster and woke up less often in the middle of the night compared to those who did not use the extract. Chamomile tea drinkers also have a lower risk of depression , which also leads to sleep problems.}

Passion flower tea

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In addition to chamomile tea, tea from passionflower, or passion flower, also has a good effect on sleep.It also contains apigenin ^{and has a calming effect. The effectiveness of this drink has been experimentally proven by specialists from Monash University in Australia.}

In their study, a group of adults drank a cup of passionflower tea for seven days just before bed. And by the end of the week, the quality of the subjects’ nighttime rest had improved significantly compared to the placebo-treated control group.

Start drinking passionflower tea before bed, and it will be much easier to fall asleep in a couple of weeks.

Kiwi

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Kiwi contains ^{large amounts of serotonin, a neurotransmitter that has a relaxing effect and helps to fall asleep faster. In one experiment, 90,502 participants were asked to eat two kiwis an hour before bed each night. After a month, the researchers noticed that the time it took for subjects to fall asleep decreased by 35%, and the duration and quality of rest increased.}

In addition, serotonin ^{in kiwi reduces the body’s cravings for carbohydrate absorption.So, if you gorge on it before bed, you will less want to go out for a snack in the middle of the night.}

Oatmeal

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Usually oatmeal is associated with breakfast. But it also helps to fall asleep. First, oatmeal contains a lot of melatonin ^{– more than other grains. Secondly, it contains selenium, and its shortage makes it difficult to fall asleep. Finally, oatmeal is rich in tryptophan and calcium, magnesium, phosphorus, silicon and potassium, which also contribute to healthy sleep.}

But keep in mind that this porridge is useful only if you eat it without sugar. But sweet oatmeal, on the other hand, will prevent ^{from falling asleep.}

Milk

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A glass of warm milk before bed – greetings from childhood. It helps you fall asleep because it contains ^{tryptophan. In addition, it is an excellent source of calcium, which regulates the production of melatonin . If you woke up at night and cannot sleep again, drink a glass of milk with a teaspoon of honey.Experiments have shown that this combination shortens the time it takes to fall asleep and improves the quality of rest.}

Walnuts

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Walnuts are one of the best sources of melatonin ^{. In addition, they help the body produce serotonin , thereby promoting sleep. So a handful of walnuts, eaten just like that or added to a salad, just before bed will definitely not hurt.}

Foods that have a bad effect on sleep

People with sleep disorders should forget about them.

Caffeine

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Everyone knows that caffeine helps to invigorate ^{and makes you sleepy. In addition, it slows down the sleep process and reduces overall sleep time. This substance continues to have a negative effect even six hours after ingestion of .}

You may not even mention coffee before bed, but there are other ^{products containing caffeine: chocolate, energy drinks, gum (food additive), some medicines.And tea, both black and green, also contains caffeine. Therefore, it is best to switch to herbal options before bed.}

Each person has their own reaction ^{to caffeine: some can drink a large mug of coffee at night and sleep well, for others, 150 grams of the drink is enough to torment half the night with insomnia. Therefore, focus on the reaction of your body and give up caffeine if you see its negative effects on sleep.}

Fatty foods

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Experiments ^{prove that fat food drinkers get less healthy sleep than light dinner drinkers. High-fat meals not only significantly reduce the quality of nighttime rest and the speed of falling asleep, but can also cause heartburn and stomach upset . If such food cannot be refused, at least eat dinner three hours before bed .}

However, there is one exception to this rule: oily fish such as salmon, tuna, trout and mackerel, on the other hand, can help you sleep.The fact is that it promotes the production of serotonin ^{. One study, , found that people who ate some Atlantic salmon before bed fell asleep faster than those who ate chicken, beef, or pork.}

Alcohol

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Ethanol has a negative effect on ^{REM sleep cycles, during which we dream. Since it is these cycles that the restoration of strength depends, it turns out that alcohol deprives you of rest, even at night.In addition, long-term alcohol consumption can disrupt circadian rhythms and lead to insomnia .}

UPD. Text updated on September 15, 2019 with more scientific evidence from verified sources.

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Healthy food for schoolchildren.

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The pyramid of healthy nutrition

Composing a full-fledged diet of a schoolchild requires a deep approach, taking into account the specifics of the child’s body.Mastering school programs requires high mental activity from children. A small person who is familiar with knowledge not only performs hard work, but at the same time grows, develops, and for all this he must receive adequate nutrition. Strenuous mental activity, unusual for first graders, is associated with a significant expenditure of energy.

A modern schoolchild, according to nutritionists, should eat at least four times a day, and there must be a hot dish for breakfast, lunch and dinner.For a growing body, milk, cottage cheese, cheese, fermented milk products are required – sources of calcium and protein. The deficiency of calcium and phosphorus will also help to make up for fish dishes. It is better to use stewed or boiled vegetables (cabbage, beets, onions, carrots, legumes, garlic and cabbage) as a side dish, not potatoes or pasta. During the day, schoolchildren should drink at least one to one and a half liters of liquid, but not carbonated water, but fruit or vegetable juices.

Parents have high hopes for the right breakfast – after all, they personally control this process and can be absolutely sure that at least once a day the child has eaten properly.However, not everyone knows which breakfast is the most valuable for a student.

In addition to sweet tea, jams and confectionery, the morning breakfast of schoolchildren must necessarily include baked goods, cereals (oatmeal has proven itself the best), pasta, fresh vegetables, from fruits, apples rich in fiber and pectin are preferred. These are complex forms of carbohydrates, the supply of which is necessary for the child. It is better to distribute the rest of the carbohydrates to intermediate meals during the school day: fruit drinks, tea, coffee, buns, cookies, sweets will ensure a constant supply of fresh portions of glucose into the blood and will stimulate the mental activity of schoolchildren.

The second most important food component required to meet the energy needs of schoolchildren is fats. They account for 20 to 30% of the total daily energy consumption.

The diet of a schoolchild should contain the necessary amounts of fiber – a mixture of indigestible substances that are found in the stems, leaves and fruits of plants. It is essential for normal digestion.

Proteins are the main material that is used to build the tissues and organs of the child.Proteins differ from fats and carbohydrates in that they contain nitrogen, so proteins cannot be replaced by any other substance.

Schoolchildren 7-11 years old should receive 70-80 g of protein per day, or 2.5-3 g per 1 kg of body weight, and students 12-17 years old – 90-100 g, or 2-2.5 g per 1 kg weight.

Children and adolescents – young athletes with increased physical activity (including participants in tourist trips) need to increase the daily protein intake to 116-120 g at the age of 10-13 years.and up to 132-140 g at the age of 14-17 years.

The quality features of proteins are taken into account in baby food. Thus, the proportion of proteins of animal origin in the diet of school-age children is 65-60%, in adults — 50%. Milk protein meets the needs of the child’s body to the greatest extent, as well as all other components of milk. In this regard, milk should be considered as a mandatory, non-replaceable baby food product. For schoolchildren, the daily milk requirement is 500 ml.It should be borne in mind that 100 g of milk corresponds to 12 g of powdered milk or 25 g of condensed milk.

Essential amino acids: lysine, tryptophan and histidine are considered as growth factors. The best suppliers are meat, fish and eggs.

Food is the only source from which the child receives the necessary plastic material and energy. The normal functioning of the brain and body depends mainly on the quality of the food consumed. It is useful for parents to know that a child’s “difficult” nature is often the result of poor nutrition, that proper nutrition improves mental abilities, develops memory in children and thus makes learning easier for him.

Providing rational nutrition for schoolchildren is one of the leading conditions for their correct harmonious development. The school period, covering the age from 7 to 17 years, is characterized by intensive growth processes, an increase in the bone skeleton and muscles, a complex restructuring of metabolism, the activity of the endocrine system, and the brain. These processes are associated with the final maturation and formation of a person.

The peculiarities of this age period also include a significant mental stress of students due to an increase in the flow of information, the complication of school programs, a combination of activities with additional loads (extracurricular activities, circles, homework).
To ensure all these complex life processes, a schoolchild needs good nutrition, which will cover the increased needs of his body for proteins, fats, carbohydrates, vitamins, and energy. These indicators vary significantly depending on age, gender, type of activity, living conditions. At school age, children should receive biologically complete foods rich in proteins, mineral salts and vitamins.
It is especially important for a growing child’s body to include a sufficient amount of protein.
Proteins of animal origin should make up at least 50-60% of the total amount of protein, depending on the load and living conditions of the child. With a protein deficiency in children, dysfunctions of the cerebral cortex are often noted, working capacity decreases, fatigue easily occurs, and academic performance deteriorates.
In the nutrition of school-age children, a large place should be taken by foods rich in protein : eggs, meat, fish, nuts, oatmeal, buckwheat. Every day, the school menu requires dairy and sour milk products (cottage cheese, yogurt, milk), eggs, meat and fish products.When choosing products, one cannot ignore the fact that children need easily digestible food, because the digestive ability of their digestive juices is weak. Dairy products are the main sources of minerals, vitamins, proteins. Preference should be given to fermented milk products that have a beneficial effect on digestion. Especially if the child suffers from dysbiosis and has an intolerance to whole milk. Lactic acid and other bactericidal substances contained in fermented milk products inhibit the growth of pathogenic microbes.For example, the use of the Bifidok drink in hot weather leads to a decrease in the incidence of dysbiosis.
Bread is best eaten with rye or with bran, as it contains 30% more iron, twice as much potassium and the second more magnesium than white bread.

Vegetables – an essential source of vitamins and minerals. The diet should contain up to 50% of raw vegetables and fruits. It should be borne in mind that vegetables and fruits must be included every time and must be consumed before meals, but not after.Eating fruits and vegetables after meals contributes to a long delay in food masses, enhances the fermentation process, which can subsequently lead to chronic diseases of the digestive system.
Great care is needed in providing the student with a wholesome breakfast. In the morning, the child’s body spends energy intensively, so breakfast should contain enough nutrients and calories to cover the upcoming energy costs. It must necessarily contain a hot dish, cottage cheese, egg, meat, cereal.Lunch should include the maximum amount of vegetables, including raw ones. Dinner mainly consists of dairy, cereal, vegetable, cottage cheese and egg dishes; meat or fish dishes are not recommended before bedtime, since food rich in protein stimulates the child’s nervous system and is slowly digested. At the same time, children sleep restlessly and have poor rest during the night.
For the normal functioning of the brain, phosphorus, sulfur, copper, zinc, calcium, iron and magnesium are required. Phosphorus and phosphorus compounds contribute to the formation of brain cells, sulfur is needed to saturate them with oxygen.Brain vitamin – vitamin E, as well as: vitamins B1, B2, B6.
In this regard, it will be useful for you to know which food products contain the above microelements and vitamins. These are: potatoes, parsley, mint, horseradish, beef, brains, carrots, cabbage, celery, cucumbers, cherries, currants, dried fruits, egg yolk, gooseberries, grapes, liver, dairy products, mushrooms, olive oil, oranges, peas, raspberries , strawberries, soybeans, turnip tops, wheat germ, wholemeal bread.

Principles of balanced nutrition

• if you limit carbohydrates, proteins and fats will go into the “furnace”, when they decompose, harmful substances are formed, poisoning of the body occurs;
• there is little protein in food – immunity suffers (endless colds!), The skin becomes dry and flabby, the hair becomes dull, and the nails are brittle; we lose weight due to the loss of muscle protein;
• It is impossible without fat at all – they are necessary for the liver, the absorption of many vitamins, and the burning of fat reserves; but fat should be in food no more than 25% of the daily calorie content; fatty meats, milk, fried foods and pastry contain harmful fats, seafood and vegetable oils contain healthy fats;
• The cooking process should take place in such a way as to preserve the maximum of nutrients in the products, therefore it is better to steam, boil or stew food; it is better to refuse fried food.

Fish and seafood are healthy foods.
Fish protein is well absorbed, and our cells are built from it. Fatty fish (salmon, herring, sardines) contain omega-3 and omega-6 fatty acids that burn excess fat. Any fish contains a lot of vitamins and minerals.
Vegetables are life extension.
Vegetables contain fiber and pectin, which play an important role in the normalization of digestion. And our health and longevity depends on how our digestive tract works.The protein content in vegetables is low, with the exception of legumes (peas, beans, soybeans), which contain up to 20% protein, which is close in its amino acid composition to animal protein.
Vegetables are a source of vitamins C, A, group B. Vegetables also contain a large amount of minerals, organic acids, essential oils, phytoncides, tannins and other substances. Most vegetables contain potassium salts, trace elements (iron, copper, cobalt, zinc, etc.), which are so necessary for the body to maintain vital functions.
Everyone knows that fruit is good for you.
They contain carbohydrates that we can consume without harm to health, replacing sweets with them. Stone fruits (apricots, peaches, cherries) contain a lot of glucose and sucrose, pome fruits (pears, apples) – fructose. All fruits are rich in vitamins and minerals, the value of which is due to their good digestibility. Peaches, bananas and apricots contain a large amount of potassium, which is so necessary for our heart to function. The source of iron in combination with ascorbic acid (iron in this combination is better absorbed) are apples, pears, plums.Dietary fiber is represented in fruit by pectins, which normalize the intestinal microflora, suppressing putrefactive processes, and remove toxic substances.

Complete and properly organized nutrition is a prerequisite for a long and fulfilling life, the absence of many diseases.

We, parents, are responsible for how our children are fed.

HEALTHY FOOD RULES:

1. A child should eat a variety of foods.A child’s daily diet should contain about 15 different types of food. During the week, the diet should include at least 30 different types of food.
2. The following foods should be present in the child’s diet every day: meat, butter, milk, bread, cereals, fresh vegetables and fruits. A number of products: fish, eggs, sour cream, cottage cheese and other fermented milk products, cheese – do not have to be included in the diet every day, but must be present 2-3 times during the week.
3. The child must eat at least 4 times a day.
   Students in the first shift at 7: 30-8: 30 should receive breakfast (at home, before leaving for school), at 11: 00-12: 00 – a hot breakfast at school, at 14: 30-15: 30 – after graduation lessons – lunch at school (mandatory for students of extended day groups) or at home, and at 19: 00-19: 30 – dinner (at home).
   Students in the second shift at 8: 00-8: 30 should receive breakfast (at home), at 12: 30-13: 00 – lunch (at home, before leaving for school), at 16: 00-16: 30 – hot meals at school (afternoon snack), at 19: 30-20: 00-dinner (at home).
4. Iodized salt should be consumed.
5. In the off-season (autumn – winter, winter – spring), the child should receive vitamin and mineral complexes recommended for children of the appropriate age.
6. To enrich the diet of a schoolchild with vitamin “C”, we recommend that you provide daily intake of rosehip broth.
7. Meals should be calm.
8. If a child is underweight or overweight (this information can be obtained from a school health worker), a doctor’s consultation is necessary, since in this case the child’s diet must be adjusted taking into account the degree of deviation of physical development from the norm.
9. The diet of a student playing sports should be adjusted taking into account the amount of physical activity.

It is recommended to eat food containing 15-20% protein, 20-30% fat, 50-55% carbohydrates found in vegetables, fruits, cereals, nuts.

Food is poorly digested (cannot be taken):

• When there is no feeling of hunger.
• For severe fatigue.
• In case of illness.
• With negative emotions, anxiety and anger, jealousy.
• Before starting hard physical work.
• With overheating and severe chills.
• When in a hurry.
• Do not drink any food.
• Do not eat sweets after eating, as digestion is blocked and the fermentation process begins.

Recommendations:

• Everything should be in moderation in nutrition;
• Food should be varied;
• Food must be warm;
• Chew food thoroughly;
• There are vegetables and fruits;
• Eat 3-4 times a day;
• Do not eat before bedtime;
• Do not eat smoked, fried or spicy foods;
• Do not eat dry food;
• There are fewer sweets;
• Do not snack on chips, croutons, etc.p.

Healthy eating is
restriction of fats and salt, an increase in the diet of fruits, cereals, flour products, legumes, low-fat dairy products, fish, lean meat.