What are the best foods to eat before bed for better sleep? What should you avoid? Discover the surprising links between diet and nighttime rest, plus 15 pro-sleep snacks.

The Link Between Diet and Sleep

When it comes to good health, factors like diet, physical activity, stress, and sleep are all interconnected. It’s no surprise then that what you eat can impact your nighttime rest. While your overall daily diet may play a role, your best chance to snack your way to better sleep is in the hours just before bedtime.

The foods you consume in the evening can make the difference between fitful and restful sleep. The key lies in the specific nutrients and compounds found in certain foods. For example, a 2016 study found that blood levels of micronutrients like magnesium, iron, and zinc were linked to longer sleep duration. Omega-3 fatty acids, as shown in a 2021 study, can also reduce the time it takes to fall asleep. Higher-protein diets may contribute to improved sleep quality, according to research from 2016.

What about foods that can disrupt sleep? Caffeine-containing beverages like coffee and energy drinks are obvious culprits, but spicy, acidic, and sugary foods can also cause problems. A 2020 study found that a high-glycemic index diet, or one high in sugar, is linked to a higher risk of insomnia. The sharp blood sugar spike and subsequent crash can disrupt sleep hormones.

15 Bedtime Snacks to Promote Better Sleep

When hunger strikes at night, these 15 pro-sleep snacks can help you drift off more easily:

1. Tart cherry juice smoothie
2. Smoked salmon cream cheese rollups
3. Whole grain toast with peanut butter
4. Blueberry-almond oatmeal
5. Tuna cucumber bites
6. Kiwi slices
7. Cottage cheese with berries
8. Greek yogurt with honey and nuts
9. Hummus with carrot and cucumber sticks
10. Herbal tea and a small square of dark chocolate
11. Apple slices with cinnamon and almond butter
12. Edamame
13. Hard-boiled egg with whole grain crackers
14. Banana with a sprinkle of cinnamon
15. Roasted chickpeas

The Importance of Timing

It’s worth noting that the timing of your bedtime snack is also crucial. Eating too close to bedtime, even with healthy choices, can backfire. “Do your best to avoid eating close to bedtime,” says Rebecca Robbins, PhD, sleep expert for Oura sleep tracking devices. Robbins recommends finishing a snack at least one hour before hitting the hay.

Snacks to Avoid Before Bed

Just as some foods can promote better sleep, others can disrupt it. In addition to obvious culprits like coffee and energy drinks, be wary of the following before bed:

• Spicy or acidic foods that can cause indigestion or acid reflux
• Sugary treats that can spike and crash blood sugar levels

The Bottom Line

Eating the right foods, or the right combination of foods, in the hours before bed can make a significant difference in the quality of your sleep. Focus on nutrient-dense, sleep-promoting options like tart cherry juice, salmon, oats, and kiwi. And be sure to time your snacks wisely, finishing them at least an hour before you hit the hay. With a little strategic snacking, you’ll be on your way to more restorative slumber.

FAQs

What are the best foods to eat before bed for better sleep?

Some of the best bedtime snacks include tart cherry juice, smoked salmon, whole grain toast with peanut butter, blueberry-almond oatmeal, and kiwi slices. These foods contain nutrients like tryptophan, magnesium, and omega-3s that can help promote relaxation and sleep.

What foods should I avoid before bed?

Foods to avoid before bed include caffeinated beverages like coffee and energy drinks, spicy or acidic foods that can cause indigestion, and sugary treats that can spike and crash blood sugar levels. These can all disrupt sleep quality.

How soon before bed should I eat a snack?

It’s best to finish your bedtime snack at least one hour before you climb into bed. Eating too close to bedtime, even with healthy choices, can backfire and interfere with sleep.

Conclusion

With a little strategic snacking, you can set yourself up for a better night’s sleep. Focus on nutrient-dense, sleep-promoting foods like tart cherry juice, salmon, oats, and kiwi, and be mindful of your timing, finishing snacks at least an hour before bed. Avoid disruptive choices like caffeine, spicy foods, and sugary treats. By making smart snacking choices, you’ll be on your way to more restorative slumber.

The Best Foods to Eat and What to Avoid

When it comes to good health, factors like diet, physical activity, stress, and sleep are all connected.

That said, it’s not surprising that what you eat can affect your nighttime rest.

While the foods you eat throughout the day may have some impact on your sleep, your best chance to snack your way to better shuteye is just before you turn in.

Eating the right foods (or combination of foods) in the evening hours could mean the difference between fitful and restful sleep.

Find out why and how foods can help you sleep, plus 15 bedtime snacks that may help send you snoozing.

The link between foods and sleep comes down to what’s in what you eat.

According to a 2016 study, blood levels of micronutrients like magnesium, iron, and zinc, for example, have been linked with longer sleep duration.

A 2021 study showed that fats like omega-3 fatty acids can reduce the time it takes to fall asleep.

According to research from 2016, higher-protein diets may also contribute to improved sleep quality.

For some people, a racing mind or feelings of anxiety are the cause of insomnia.

An older 2008 study noted that serotonin-rich foods may be especially helpful in that case, since serotonin may be involved in regulating an anxious mood.

If you’ve ever heard that turkey makes you sleepy, you’re probably familiar with the effects of tryptophan. This amino acid converts to serotonin and melatonin, which both help the body relax.

Just like some foods can promote sleep, others can disrupt it.

You probably know that foods like coffee and energy drinks aren’t great nightcaps due to caffeine and common energizers like ginseng and yerba mate.

These aren’t the only choices to avoid before bed.

Eating spicy or acidic foods shortly before bed may cause indigestion or acid reflux, which could keep you tossing and turning.

Another culprit is sugary foods. Research from 2020 found that a high-glycemic index diet, or one high in sugar, is linked to a higher risk of insomnia.

“Eating foods high in sugar right before bed could make you feel sleepy, making it easier to fall asleep, but will also increase the chances of a restless night’s sleep,” says Kelsey Lorencz, RDN and founder of Graciously Nourished.

This is due to a sharp rise in blood sugar that releases insulin and other hormones to help bring blood sugar back down. This hormonal activity can disrupt sleep.

When hunger strikes at night, head to the kitchen for any of these pro-sleep snacks. Just note that eating too close to climbing into bed could backfire.

“Do your best to avoid eating close to bedtime,” says Rebecca Robbins, PhD, sleep expert for Oura sleep tracking devices. Robbins recommends finishing a snack at least one hour before hitting the hay.

Tart cherry juice smoothie

Some small 2018 and 2010 studies found that drinking tart cherry juice could help reduce insomnia. The second study suggests drinking two 8-ounce servings a day in the morning and evening.

You might not like the mouth-puckering taste of tart cherry juice on its own, but using it in a smoothie with yogurt and a lower-glycemic sweetener like maple syrup can add a bit of appeal.

Pro tip: Sprinkle in some flaxseeds for extra omega-3 fats.

Smoked salmon cream cheese rollups

Salmon contains the highest omega-3’s of most fish in the sea. Since these healthy fats may improve sleep efficiency, it’s a good idea to let them swim into your diet pre-bedtime.

Try spreading a layer of cream cheese on a tortilla and topping with smoked salmon. Then roll it and slice it into bite-sized pieces.

Whole grain toast with peanut butter

Keep it simple at bedtime with a tablespoon of peanut butter on whole-grain toast.

“This magnesium-rich snack will help keep you full throughout the night without spiking your blood sugar,” says Lorenz.

Blueberry-almond oatmeal

You might associate oatmeal with breakfast, but don’t discount it as a nighttime snack! Lorenz recommends a bowl of oats with berries before bed.

“Oats are a good source of tryptophan, which helps your body to produce melatonin to support a natural sleep cycle,” she says. “Sweeten oatmeal with berries for a fiber-rich, sweet bedtime snack that will produce a gradual rise and fall in blood sugar while you snooze.”

It’s also a good idea to add a handful of walnuts to boost your omega-3 fatty acids and protein, plus they can help prevent blood sugar levels from dropping too low.

Tuna cucumber bites

Canned tuna may be a humble snack, but it contains plenty of sleep-promoting omega-3s. It’s also a source of vitamin B6, which assists in the production of melatonin.

Mix some with a little mayo and spread it on cucumber slices for a light, crunchy snack.

Kiwi slices

Sweet dreams are made of… kiwi? It’s possible!

A 2011 study of 24 subjects found that eating two kiwi fruits one hour before bed for four weeks helped subjects fall asleep faster and stay asleep longer.

Handful of pistachios

Go nuts to go to sleep! According to a 2017 study, pistachios contain more melatonin than any other nut.

Try snacking on a handful an hour or so before bed.

Cashew trail mix

Like pistachios, cashews are rich in melatonin. Plus, they boast another bonus: They’re a good source of magnesium.

Create a trail mix with cashews, dried cranberries, almonds, or any of your favorite nuts and dried fruits.

Avocado toast

Avo toast makes a snack that’s both filling and potentially sleep-inducing.

Avocados’ magnesium and potassium content are a one-two punch for promoting rest. Some research has shown that, in some populations, a potassium deficiency could disturb sleep.

Spinach egg bites

Spinach and eggs may be a powerful combo for better sleep. The magnesium in spinach promotes relaxation, while its vitamin B6 is a co-factor in converting tryptophan to serotonin. Eggs, meanwhile, are high in melatonin.

To make spinach egg bites, follow these steps:

1. Whisk 6 eggs, a splash of milk, and a pinch of salt.
2. Stir in ¾ cups of cooked spinach.
3. Divide among greased muffin cups.
4. Bake at 400°F for 15-20 minutes or until set.

Almond butter crackers

Like cashews and pistachios, almonds are another nut with bedtime benefits. They contain melatonin and magnesium to contribute to better rest.

Enjoy a schmear of almond butter on whole grain crackers for a little something creamy and crunchy before bed.

Chamomile tea with warm milk

“Drinking chamomile tea before bed is a great way to reduce anxiety symptoms and support a good night of sleep,” says Lorenz. Chamomile is particularly rich in the antioxidant apigenin, which works like an antidepressant and antianxiety agent to inhibit monoamine oxidases (MAO’s).”

According to a 2022 study on animal models, inhibiting MAO increases the level of monoamines, like serotonin, in the brain, which is associated with a reduction in depressive symptoms.

Add a splash of warm milk to your steaming cup for a soothing, creamy texture and a bit of healthy fat.

Tart cherry juice mocktail

Alcohol can disrupt your sleep, but a mocktail of tart cherry juice, OJ, and sparkling water makes an ideal nighttime tonic.

Warm smoothie bowl

“A smoothie with yogurt, spinach, fruit, and peanut butter can be a great magnesium-rich bedtime snack,” Lorenz recommends.

Even better: Try it as a warm smoothie bowl by heating it up in the microwave for a minute or so. You may find the cozy warmth especially calming.

Cherry pumpkin seed smoothie

Get creative with your smoothie-making with a mix of yogurt, pumpkin seeds, and cherries.

“The magnesium from the pumpkin seeds, vitamin D from the yogurt, and melatonin found in sweet cherries will support a good night’s rest,” says Lorenz.

Coffee and tea

It’s probably clear why caffeinated drinks like coffee and tea aren’t your ideal bedfellows.

Caffeine is well known for its stimulating effects. Besides their caffeine content, acidic beverages like coffee can also cause nighttime heartburn in more sensitive people.

Sweets

With their high sugar content, sweets like cookies, pastries, and cakes may disrupt your insulin levels, leading to a restless night.

Energy drinks

Downing an energy drink too close to turning in won’t do your sleep any favors.

These beverages often contain caffeine and herbal stimulants designed to keep you awake, not put you to sleep.

Spicy or heavy foods

Save the fiery curry and zippy salsa for lunch or dinner time—not bedtime. Eating spicy foods stimulates the production of stomach acid, which can result in acid reflux that disrupts rest.

Steer clear of heavy, high calorie foods like fried food, red meats, and more than a small serving of cheese. These take time to digest and could cause indigestion if eaten just before laying down.

If you routinely struggle with insomnia, talk to your doctor or a sleep expert to rule out the possibility of a sleep disorder.

In the meantime, you can find helpful information on sleep disorders from the National Sleep Foundation.

If anxiety is what keeps you up at night, the Anxiety and Depression Association of America offers numerous resources.

Get the facts with these commonly asked questions.

What are the best foods to eat for good sleep at night?

Everyone may respond somewhat differently to various foods, but some of the best to eat before bed include:

• kiwi
• tree nuts, like pistachios and almonds
• tart cherries or their juice
• oatmeal with berries and nuts
• chamomile tea with milk

What foods should you avoid to sleep well at night?

Before bed, it’s best to steer clear of high-caffeine foods and beverages, spicy or heavy foods, and anything high in simple sugars.

What foods can babies, toddlers, and kids eat at night to sleep better?

If your baby is eating solid foods, try offering pureed magnesium-rich veggies like spinach or spoon-feeding them a smoothie. Toddlers can snack on foods cut into appropriate portion sizes (though they should not eat whole nuts, since they’re a choking hazard). Older kids are free to eat any of the foods on the list above.

What chemicals in foods make you sleepy?

Not all chemicals in food are bad! Melatonin, serotonin, and tryptophan have all been linked to promoting feelings of sleepiness.

What are the best foods for insomnia and anxiety at night?

A warm beverage may be the best choice to soothe anxiety and prevent insomnia. Like a warm bath, the sensation of heat often helps wash away the worries of the day.

Choose chamomile tea for its calming antioxidants, and add a splash of milk if you prefer a creamy taste. The extra fat will help too!

What fruits can help you sleep at night?

Kiwi and tart cherries have the strongest body of research to show their sleep-inducing effects.

The right snacks before bed could make a significant difference to your rest – but remember that an overall pattern of healthy eating is important too.

“Good nutrition is tied to good sleep – eating plenty of fruits and vegetables, lean protein, and staying hydrated all contribute to our general health and our sleep health,” says Robbins.

Choose your bedtime snacks wisely to set yourself up for sleep success.

Replace the placeholder image on the left with a 200×200 pixel photo of the author.

No. Midnight Snacks Aren’t Your Sleep’s Enemy. Here’s How To Do It Right

Yep, cheese and fruit are healthy bedtime snacks.

Maximilian Stock/Getty Images

We’ve all heard that eating before bed isn’t the best idea. But what should you do if you wake up in the middle of the night with a growling stomach, or you can’t fall asleep because you were already hungry before bed? Whatever the reason for snacking, some bedtime snacks are healthier than others. 

“Bedtime snacks can be healthy and can help you
sleep
better,” says Tony Castillo, a registered dietician and performance dietician at Nutrition for Performance. He says people who work out regularly and are active in particular can benefit, since you can add in nutrients that can help muscles repair and recover while you sleep.  

But there are some foods you may want to avoid eating before bed because they may disrupt your sleep. You’ll want to avoid food that contains lots of sugar and processed carbs, since those can work against helping you get a good night’s sleep. “The fast-digesting carbs could cause a boost of energy,” says Castillo. 

Something else you’ll want to avoid before bed? Spicy foods, since those can cause acid reflux, and no one wants to wake up to digestive issues throughout the night. Another common heartburn trigger is chocolate, because it’s high in fat and contains other ingredients that can mess with digestion at night. 

For more sleep advice, find out how to avoid a melatonin hangover with natural supplements and how to sleep better with your pet.

Peanut butter and bananas or peanut butter on whole-grain, high-fiber toast are examples of balanced night-time snacks.

Getty Images

Focus on high-fiber carbs and protein 

“I recommend a slow-digesting protein and high-fiber carbohydrate,” Castillo says. “You want the slow-digesting protein to keep the muscle-building switch on while you sleep. You want a high-fiber carb because a fast-digesting carb can cause a blood sugar spike and keep you awake.”

Slow-digesting and high fiber carbs are ones that tend to be easier on your blood sugar, helping avoid spikes or subsequent crashes. Examples of slow-digesting carbs are whole grains, oats, brown rice, fruits and veggies. Slow-digesting proteins include casein, which is found in dairy, such as yogurt and cheese, and is available as a protein powder. Peanut butter is also useful to eat before bed because it contains tryptophan, which helps your brain and muscles relax.

Healthy bedtime snack examples:

• Protein shake 
• Peanut butter and whole grain/high fiber bread 
• Greek yogurt and berries
• Almond butter and fruit 
• Cheese and fruit

Almonds contain melatonin and magnesium, which can help you sleep better.

Getty Images

Foods that help you sleep

Certain specific foods can promote better sleep, for reasons other than helping you feel full. Certain foods naturally contain nutrients that promote sleep like melatonin, the hormone that makes you feel sleepy.

Foods that can help you sleep:

• Almonds: They contain melatonin and magnesium, which both can help you relax and promote better sleep.
• Milk: Milk is a slow-digesting protein that also contains tryptophan and melatonin, which can help you sleep well.
• Tart cherry juice: “Tart cherry juice has been shown to help fight inflammation and it can help with the production of the body’s natural melatonin, a hormone that helps with sleep,” Castillo says. 
• Kiwifruit: Kiwi contains melatonin and magnesium, among many other beneficial nutrients, which can help you sleep better.

When should you stop eating before bed?  

Besides snacking on healthy and nighttime-appropriate foods, you should also consider timing your snacks in a way that does not interfere with sleep. This can vary from person to person, but typically you will want to avoid eating immediately before falling asleep. 

“There are some individuals that can eat something right before bed and have no issues. Others may have to have a cutoff time of two hours [before bed] because eating the food may cause acid reflux,” Castillo says. It may take some trial and error, but giving yourself room to digest before bed can help prevent problems.

Top 10 light snacks before bed for 100-150 kcal

When losing weight or maintaining shape, it is important to observe the proportions of nutrients, the total caloric content of the diet, and the nutrition schedule. A five-meal approach is considered standard, it saturates for a long time and protects against breakdowns.

But sometimes it happens that when all the rules are followed, the feeling of hunger is activated in the evening. In this case, you can have a light snack before bed. Satiety will come, which will help you fall asleep faster and at the same time not feel heaviness, discomfort in the stomach in the morning.

In the evening, it is not recommended to eat too high-calorie meals, as their digestion will be difficult for digestion. The basis of evening meals should be taken with low-fat protein foods, such as white fish or lean meat. You can also eat dairy products, eggs, vegetables without starch, berries and unsweetened fruits, greens at night. It is better to limit fats with carbohydrates.

See also:

• Top 15 snacks before morning workout for 100-150 kcal
• Top 20 200 kcal PP snacks: useful ideas for a healthy diet

1. A glass of low-fat kefir

Snack composition: Kefir with 2% fat content – 1 glass (220 ml).

What are the benefits: Fast satiety, easy digestibility in the digestive tract, reducing appetite and getting rid of insomnia. The metabolic rate and the process of digestion are normalized, the composition of the intestinal microflora is enriched. If this snack before going to bed is frequent, then immunity will increase, bones will strengthen.

KBJU: Proteins – 7.5 g, fats – 4.4 g, carbohydrates – 10.3 g. Serving calories – 112 kcal.

2. Natural yogurt with berries

Snack composition: Greek yogurt 2% – 140 g, strawberries – 100 g (~5 berries).

Benefits: Elimination of hunger, prolonged satiety with easy, fast digestion. The dish does not provoke heaviness in the stomach in the morning. Digestive processes are improved, bones with teeth are strengthened, sugar and cholesterol are normalized. A healthy snack before bedtime affects the central nervous system, heart, blood vessels.

KBJU: Proteins – 12.0 g, fats – 3.2 g, carbohydrates – 13.4 g. Serving calories – 135 kcal.

3. Cottage cheese with greens

Snack composition: Cottage cheese 5% – 80 g, sour cream 10% – 20 g, dill – 7 g.

Benefits: 9 0012 Saturation of the body with protein and amino acid tryptophan, this element helps to sleep better, relieves fatigue, anxiety. Cottage cheese also has a positive effect on bone and dental tissue, hair with nails, liver, and blood composition. Greens refreshing, brings a pleasant touch to the dish.

KBJU: Proteins – 14.5 g, fats – 6.0 g, carbohydrates – 2.5 g. Serving calorie content – 123 kcal.

4. Cod with vegetables

Snack composition: Cod fillet – 120 g, broccoli – 50 g, cauliflower – 50 g, carrots – 30 g. Vegetables with fish are best steamed or baked.

Benefits: Provides highly digestible proteins that do not cause heaviness and discomfort in the digestive tract. The product is low in fat and calories, therefore it is allowed when losing weight. Vegetables will bring a lot of vitamins, minerals, fiber into a snack before bedtime, which will satisfy hunger faster.

KBJU: Proteins – 24.4 g, fats – 1.2 g, carbohydrates – 7.4 g. Serving calorie content – 132 kcal.

5.

Baked chicken with fresh vegetables

Snack composition: Chicken fillet – 100 g, cucumber – 50 g, tomato – 60 g. First bake meat with seasonings, then cut fresh vegetables as a side dish.

Benefits: Fall asleep faster, sleep better, appetite suppression. This effect is provided by the amino acid tryptophan and a complete protein. The vegetable side dish will act as a source of dietary fiber, which, swelling in the digestive tract, gives satiety. Products have a beneficial effect on the heart, blood vessels, central nervous system, and immunity.

KBJU: Proteins – 24.2 g, fats – 1.4 g, carbohydrates – 3.6 g. Serving calories – 130 kcal.

6. Shrimp salad

Snack composition: Seaweed – 100 g, canned corn – 20 g and shrimp – 70 g. Boil seafood, mix everything, season with lemon juice.

Benefit: A complete, fast digesting protein. Hunger easily recedes, in the morning there is no discomfort in the stomach. Appetite decreases, and the body is enriched with fiber, microelements. The composition includes a minimum of carbohydrates, so this healthy snack before bed will not affect the figure.

KBJU: Proteins – 16.6 g, fats – 5.8 g, carbohydrates – 2.2 g. Serving calorie content – 129 kcal.

7. Light egg salad

Snack composition: Boiled egg whites – 4 pieces (~140 g), sour cream 10% – 25 g and cucumber – 80 g. Coarsely chop the vegetable with proteins, season, mix.

What are the benefits: Instant satisfaction of hunger without overloading the digestive tract. Egg whites are saturated with protein, while they do not provide fats and carbohydrates. The following features are also characteristic of lettuce: stimulation of fat burning, improvement of functions in the gastrointestinal tract and bowel cleansing, minimal effect on glucose levels. Any greens are taken in the salad – you can cut dill, parsley, arugula, cilantro.

KBJU: Proteins – 16.9 g, fats – 2.6 g, carbohydrates – 3.0 g. Serving calorie content – 102 kcal.

8. Unsweetened fruit

Snack composition: Small green apple – 150 g, grapefruit – 100 g appetite and elimination of hunger. Inherent in fruits are fast digestion, minimal calorie content. The rest of the beneficial effect: support for the work of the gastrointestinal tract, central nervous system and immunity, a protective shell for cells, improvement of the lipid profile. You can not overeat, because flatulence will develop. The specified portion will be enough.

KBJU: Proteins – 1.3 g, fats – 0.8 g, carbohydrates – 21.1 g. Serving calories – 101 kcal.

9. Soft cottage cheese with fruit

Snack composition: Soft cottage cheese with 0% fat content – 170 g, kiwi – 40 g.

What is the use: The optimal ratio of proteins, fats and carbohydrates for food in evening time, giving a feeling of satiety, sound sleep. A snack before bed helps to support metabolic processes, improve the functioning of the digestive tract, and replenish protein. The combination has a beneficial effect on cholesterol and sugar levels.

KBJU: Proteins – 18.9 g, fats – 0.4 g, carbohydrates – 10.9 g. Serving calorie content – 123 kcal.

10. Fried eggs with vegetables

Snack composition: Zucchini – 50 g, tomatoes – 40 g, chicken egg – 1 piece (or quail eggs – 5 pieces). Stew vegetables without oil, break eggs on top, salt and pepper.

Benefits: Replenishment of fiber and protein. Fibers from vegetables swell, which gives a feeling of fullness. Sleep becomes stronger, in the morning there is no discomfort. Few calories, so by breakfast you will already be hungry. Fried eggs are considered to be the best option for the diet of what to eat at night without harming the figure. This snack is low-calorie and nutritious.

KBJU: Proteins – 7. 7 g, fats – 6.2 g, carbohydrates – 4.2 g. Serving calorie content – 106 kcal.

See also:

• Top 15 healthy foods for strong immunity
• Proper nutrition flour : reviews of types and which one to choose

What to eat before bed – All about food and its preparation

A familiar situation: the feeling of fullness after dinner has passed. You are sitting in front of the TV, and you want something to chew on. In such a case, when your attention is directed to the transmission, it is easy to lose count of the calories consumed (calorificator). So take your time, eat with pleasure. This is exactly the time when you can compensate for the carbohydrates or proteins that you missed during the day.

Food is not deposited in fat either after 18:00 or after 21:00. However, a large meal can cause heaviness in the stomach, bloating and interfere with sleep. Instead of restoring strength, the body will be busy digesting food.

Rules for late snacking

Late snacking won’t hurt your figure if it fits into your diet’s caloric content and BJU – the first and most important rule. In the evening, the metabolism does not slow down – you continue to absorb and burn calories, as you did during the day. The only thing is, if your evening is inactive, then you should not overeat at this time. If you notice an increased appetite in the evenings, then transfer some of the calories from breakfast, lunch or a snack to a late meal.

Therefore, the second rule is to have a light snack before going to bed. His task is to kill the physiological hunger and satisfy the psychological, if any.

According to some nutritionists, you need to be careful with carbohydrates in the evening, as insulin sensitivity decreases in the evening. Healthy people have nothing to worry about, but those suffering from obesity and diabetes should be attentive to themselves. Hence the third rule – choose food that is good for you (calorizator). These can be low-fat protein and sour-milk products, to which you can add non-starchy vegetables or a small handful of seasonal berries, cocoa powder, bran or fiber in the form of a supplement. Protein will feed the muscles, dairy products improve the intestinal microflora, fiber will provide a feeling of satiety and good stools, and berries can be an excellent low-calorie supplement.

Six Good Late Snacks

For an extra mini-dinner, nutritionists recommend a choice of the following:

1. 100 g low-fat cottage cheese and 50 g seasonal berries – 124 kcal;
2. 240 ml of kefir 1% and a spoonful of bran – 118 kcal;
3. 200 g Greek yogurt with stevia sweetener and cocoa powder – 150 kcal;
4. Omelet from 1 whole egg and two proteins with 100 g of vegetables – 136 kcal;
5. 100 g of low-fat white fish and 150 g of fresh vegetables – 122 kcal;
6. Salad of 40 g of cheese up to 30% fat and 160 g of fresh vegetables – 145 kcal.