How to Choose the Best Snack for a Healthy Nighttime Snack

Do you reach for popcorn, cookies, or chips to satisfy a late-night snack craving? Many people snack at night, whether they are working late or unwinding from the day.

"It's fine to eat at night, but avoid foods high in sugar, salt, and fat." Instead, opt for healthy snacks and eat mindfully to avoid gaining weight or disrupting your sleep," advises Allegra Picano, RDN, a registered dietitian at Henry Ford Health.

What Are the Best Snacks for a Late Night?

"Research indicates a link between nighttime eating and weight gain," Picano says. "That's why it's critical to make healthy choices and enjoy snacks that don't significantly increase your daily calorie count." She recommends eating snacks with fewer than 200 or 300 calories.

Snacks that are good for you at night include:

.Foods high in nutrients. Wash and cut up fresh fruits and vegetables ahead of time so they're ready to go when you get hungry at night. Nuts and seeds are also high in nutrients and fill you up.

.Sleep-inducing foods Melatonin, a hormone that aids sleep, is found in cherries, eggs, almonds, and pistachios.

.Decaffeinated beverages that are sugar-free. Dehydration can make you hungry. Before reaching for a snack, try quenching your thirst with water or sugar-free, decaffeinated beverages.

Some foods can disrupt your digestion and sleep. Picano advises against:

.Alcohol. While alcohol can help you fall asleep, it can also make it difficult to stay asleep. Alcohol can also increase your appetite, making it more difficult to resist indulging in extra calories before bed.

.Caffeine. Caffeine, which is found in chocolate, coffee, and some teas, can keep you awake at night. Instead, opt for a herbal tea as a nighttime treat.

.Foods that are spicy, greasy, or acidic. These foods can wreak havoc on digestion, especially if you suffer from acid reflux. They can also make falling asleep more difficult.

.Avoid snacks that are high in saturated fat, sodium, and sugar. Fatigue can increase your desire for processed foods. To stay on track with your weight, stick to healthier snacks.

Mindful Nighttime Eating Techniques

You can't always avoid eating late at night. If you have to go to work when everyone else is going to bed, you must eat a healthy diet to accommodate your night shift schedule. A day job can easily spill into the evening hours for people who work remotely.

If you eat at night, practising mindful eating can help you stick to your diet. Keep the following tips in mind for late-night snacking:

.Remove all distractions. Switch off your TV, phone, and computer. Slow down and take your time to enjoy your food.

.Keep a food journal. To avoid overindulging at night, track your calories throughout the day. It's generally recommended to consume around 2,000 calories per day, but calorie needs vary depending on body type, current health, and activity level. Consult your doctor or a dietitian to determine a calorie target that will help you maintain a healthy weight.

.Pay attention to your body. Are you hungry, or are you going to the kitchen to relieve boredom or stress? Picano suggests drinking some water and waiting 20 minutes before deciding whether you still need a snack. If you're still hungry, go for something healthy.

.Consume in moderation. Picano suggests waiting up to 20 minutes after eating a snack before returning for a second serving. This additional time allows your brain to determine whether or not you are still hungry.

When Is It Time to Seek Help for a Nighttime Eating Habit?

Snacking at night is permissible. However, if you find yourself eating late at night several nights a week, it may be time to seek professional assistance. Extra calories consumed at night can lead to weight gain, which increases your risk of diabetes, hypertension (high blood pressure), heart disease, and certain cancers.

A dietitian can assist you in evaluating your diet and developing a plan to ensure you get enough nutrition throughout the day. "If you wait until the afternoon to eat your first meal of the day, you're more likely to eat all afternoon and evening." "Stable nutrition throughout the day will provide you with the energy you require while also reducing your nighttime hunger," Picano says.

If you're eating to cope with stress or anxiety, a mental health professional can help you find strategies to manage your emotions, such as exercise and meditation.