It’s almost midnight and hunger is drawing you to the refrigerator. Should you resist or should you snack? If you’ve eaten lightly during the day and can afford the calories, a midnight snack that’s nutritious, but low in calories can reduce hunger pangs and help you get to sleep – particularly if you make the right food choices. Although it may be tempting, that carton of Ben and Jerry’s premium ice cream probably isn’t the best way to top off the evening. Fortunately, you have other options. Here are some healthy midnight snack ideas that’ll ease your hunger without keeping you awake or make your jeans fit too tightly.
Healthy Midnight Snack Ideas: Oatmeal with Skim Milk
This is a good choice for a midnight snack for a variety of reasons. It’s low in calories and fat and is both filling and satisfying. In addition, the tryptophan in milk helps to induce sleep. When a tryptophan-rich food is combined with the complex carbohydrates found in oatmeal, it enhances the sleep inducing effects of the trytophan. Tryptophan increases the synthesis of serotonin, a brain neurotransmitter that makes you groggy. Plus, this snack won’t cause rapid fluctuations in insulin and blood sugar which can keep you awake. For more nutritional value, sprinkle on some almonds, sunflower seeds, or fresh fruit.
Healthy Midnight Snack Ideas: Yogurt with Fruit
Yogurt is another tryptophan-rich food that helps promote sleep. Top it off with a low glycemic fruit such as strawberries or blueberries for additional taste and nutrition. Choose a yogurt that’s low in sugar to help keep blood sugar levels from fluctuating too erratically prior to bedtime. As a bonus, choose a yogurt with active cultures and you’ll get the gut soothing effects of the probiotics.
Healthy Midnight Snack Ideas: Popcorn
If you think popcorn isn’t a healthy midnight snack option – reconsider. Popcorn is a whole grain food that’s high in antioxidants. It’s also a good source of complex carbohydrates and is relatively low in calories unless you douse it in butter. If you can’t live without butter, use light butter instead. It has the same creamy taste, but only half the calories. Wash the popcorn down with a glass of tryptophan-rich skim milk instead of a soft drink that could keep you awake because of the caffeine.
Healthy Midnight Snack Ideas: Whole Grain Crackers and Peanut Butter
Whole grain crackers and peanut butter provides a nice balance of protein and complex carbohydrates without being too calorie rich. Look for a peanut butter that’s sugar and trans fat free. Go light on the peanut butter and wash it down with skim milk to boost sleep inducing serotonin levels.
Healthy Midnight Snack Ideas: Foods to Avoid
If you don’t want to toss and turn, stay away from caffeinated foods and drinks as well as alcohol – even wine. Alcohol may help you fall asleep, but it can alter sleep patterns so that you wake up prematurely. Also avoid foods high in fats since they slow down digestion and increase the risk of indigestion and heartburn. Watch your portion sizes. Don’t let a healthy midnight snack turn into full meal. Enjoy your midnight snack, but eat in moderation.
