It may be that you find yourself up at midnight and unable to sleep. Or, genuinely hungry as you work late into the evening. Or, maybe you’re simply a night owl. Whatever the reason, should you find yourself peckish late at night, there are certainly snack options that are far better than others nutritionally.
When reaching for a late-night snack, your best bet is to avoid stimulants like sugar, caffeine and even dense sources of carbohydrates, as it is a time of day that hormonally we store fuel and repair the body, rather than burning extra energy.
Protein-based snacks offer a range of amino acids associated with rest, relaxation and sleep, and will aptly fend off hunger, rather than drive the desire for more food. Considering this, here are some of the better options if you genuinely need to eat when the body would prefer to be sleeping.Â
Cheese and wholegrain crackers
Nutritionally rich in several nutrients including calcium, magnesium and protein, the rich mouthfeel of a lighter cheese will satisfy the desire to eat, without perpetuating the desire to keep eating the way that carbohydrate-based, sweet foods will.
Eat a slice or two, or a thin spread of cheese on a wholegrain cracker or two and you will feel satisfied and free of sweet cravings within minutes.
Wholegrain toast with nut spread
There are times when we want to eat just to have something in our mouths, and then there are times when we are really, genuinely hungry, and if your tummy is definitely empty late evening, eating a filling, nutritious snack is your best option to keep you satisfied for several hours.
A slice or two of wholegrain bread or toast, teamed with 100 percent nut spread will combine good quality carbohydrates with a little protein for nutrient balance, you have a source of the amino acid tryptophan, which is associated with rest and sleep in the brain.
Plain yogurt with fruit
While fruit offers natural sugars, it can be a dense source of carbohydrates and not ideal to be consumed late at night, so instead, teaming fruits that are lighter in sugar, such as berries or passionfruit with some plain natural or protein yoghurt will offer several key nutrients in a satisfying snack, minus the sugar and calorie load of fruit-based yoghurt or dried fruit snacks.
Handful of nuts and seeds
Nuts and seeds are an especially smart late-night snack, as they offer both good fats and protein plus a range of key micronutrients including zinc, minus the carbohydrate load of foods we commonly think of as appropriate snack options like biscuits and muesli bars.
Practice eating a handful (or 10-20) of nuts or seeds mindfully over 20-30 minutes if the late-night munchies hit.
Popcorn
A wholegrain carbohydrate that contains less than 100 calories per couple of cups along with protein and dietary fibre, popcorn makes for the perfect snack option when you want to munch on something but know that there are much better options than potato chips or lollipops.