Are you a late-night snacker? Are you worried about weight gain by eating at night? Well, you can seize the trepidations because this article will help you select the possible best foods to eat at night.
Eating at night is arguably one of the scariest decisions to make. I mean, you might gain a ton by eating some meals at night as well as indigestion. Eating some meals at night leaves one susceptible to stomach aches and gastrointestinal problems.
Your body needs time to recuperate and gain lost energy. Some meals you had during lunch and after may still need time to digest. Throwing in another batch at night may slow this process. No matter how much you fight it, you keep going back to late-night snacking. One of our greatest fears of late-night snacking is belly fat. I know I’m scared of it.
Eating at night is no fun when you eat at early hours. This we can all agree to. Sometimes you may crave something sweet and savory, and your tongue never stops wagging till you get them. Maybe you are at a friend’s, or you are hosting a sleepover. What meals should you consume that are healthy and do not predispose you to a high-calorie infusion? Keep reading. This will interest you if eating late at night is one of your guilty pleasures.
You’re at crossroads looking at the crispy edges of your apple pie, but the clock reads 11:30. You eat it anyway. Never consume meals with gluten, as this can pose a health risk. Looking for safe meal options can be exhausting, especially when you are out of ideas. You want to eat, but you are scared you might wake up weighing a ton. What are the safe options?
Below are 24 safe and healthy options to consume if you are a night eater.
Table of Contents
1. Turkey
This is one of the neat options for non-vegetarians. Turkey is one of the most nutritious meat to consume. It is very delicious and has a unique taste. A small amount of turkey contains a large portion of proteins. Turkey meat is white meat and contains fewer calories compared to red meat.
Turkey is packed with the amino acid tryptophan widely distributed in proteins. Tryptophan has been postulated to have effects in aiding sleep and direction. This reason makes excellent turkey meat to eat at night.
Turkey meat also contains other vitamins and minerals. Take, for example, Selenium. This compound serves as an antioxidant that aids the proper functioning of the thyroid gland. You do not have to consume a ton of salt to help your thyroid gland. This compound prevents the thyroid gland from contacting the goiter.
2. Oats
Yes, you read right. Eat often at night. Not only do they contain a high level of fiber, but oats are also highly recommended to aid bowel movements due to their bulky nature. They help prevent constipation and diarrhea. They also help control blood glucose levels. The carbs in oats release the neurotransmitter serotonin, often known as the “happy hormone.” These aids sleep by producing melatonin.
3. Popcorn
I created popcorn while writing this one. Popcorn has been an all-time favorite. This snack is enjoyed with caramel coating, salted, sugared, or non-flavored. Popcorn is a light snack, and it is highly addictive. A 3 cup serving measures about 100 calories. I can gladly say it is one of the safest foods to eat at night. You can rest easily without feeling the weight of your meal. You can serve this with milk or a chocolate drink. Always ensure you use an air popper to reduce your carb levels.
4. Peanut Butter and jelly sandwich
You are probably wondering, isn’t this a breakfast and a lunch snack? I’ll let you know it is a great option to snack on at night. This childhood favorite combines the protein from peanut butter and the carbs from the jelly to induce sleep. Guess what? It also contains tryptophan.
5. Eggs
Why is this on the list? Calm down, keep reading. Eggs are one of the healthiest foods to eat at night. It is well-known that protein is highly proteinous. When you mention protein, eggs have to come next. They are full of tryptophan which is a good source of sleep. So much tryptophan, and now I feel sleepy!
6. Avocado Toast
Have you ever heard of avocado toast? I promise you it tastes better than it sounds. Avocados are high in protein are they are very healthy. Notably known for its nickname “God’s Butter.” Avocados have a nice balance of good data and fibers, which aid digestion. Spreading avocado on your toast is a great night meal with less cholesterol.
7. Smoothies
You can never go wrong with a nice, chilled, refreshing cup of smoothies. Smoothies are packed with high vitamins from nutritious fruits. Combining a mix of sleep-enhancing fruits like tart cherry juice, pistachios and avocados is a great start. Additions of yogurt go a long way to releasing serotonin. You can also add in a few chia seeds to add benefits.
8. Green Chips
Do not be confused by the name. Green chips are vegetable chips. Yes, you can make crispy chips from your vegetables. Zucchini chips are a perfect email of non-greasy or oily chips. You can always bake them, or air fry them for a healthier choice. You can slice carrots, cucumbers, and sweet potatoes for a green crunch!
9. Cereals
You are probably thinking, why take cereal at night? Like oats, a bowl of cereal is nutritious as a night meal. Cereals made from corn contain high glycemic carbs that fast sleep. It digests quickly, and you wouldn’t feel the weight. This is probably an excellent choice to keep fit.
10. Rice
Preferably, white rice. Why? Because it contains a high amount of glycemic index that increases blood sugar and insulin levels. This helps the amino acid, tryptophan rock your brain to sleep. Rice is high in magnesium. This aids digestion and sleep. You can always pair your rice with a fish or vegetable broth.
11. Watermelon frozen yogurt
For those nights when you crave that creamy goodness. But, here is an alternative. Watermelon frozen yogurt is enriched with low fat and, of course, low sugar from the watermelon. This is why it’s an excellent choice for foods to eat at night. Just get a blender and low-fat yogurt. You can top it off with some mint leaves for added flavor. Enjoy!
12. Low-fat Greek yogurt
The calcium in a low-cat Greek yogurt contains a high dose of tryptophan and magnesium, a great way to sleep out. Who knew Greek yogurt could come in handy as a night meal. You can always top it off with tart cherries for more flavors and color.
13. Banana
Bananas are an excellent source of potassium and magnesium, which place your muscles in a relaxed state. They help improve fatigue and prevent your muscles from the tetanus state(state of continuous muscle contraction). You guessed it, or did you see it coming? Yes, they also contain tryptophan and the sleep-inducing hormones serotonin and melatonin.
14. Nuts
You can chew on this crunchy goodness for a night snack or add a topping for salads and fruit parfaits. Nuts like almonds are highly recommended because they are high in calcium. Almonds have been tagged as one of the best sleep-inducing nuts. Calcium helps the brain convert the essential amino acid tryptophan to melatonin’s sleep-inducing hormone. A handful of walnuts and almonds are an excellent choice to snack on. These nuts contain a high level of tryptophan together.
If chewing them might hurt your teeth or give you a headache. You may blend them with skimmed milk and enjoy it more like a nutty smoothie. Add lemon zest for added flavor.
15. Take tea
Yes, tea. After a stressful day of consuming high carbs and calories. Always take tea to relax your mind and ease out stress. Much herbal tea serves as a “sleep concoction” because they contain resins, flavonoids, and flavors. These ingredients boost sleep.
Passion fruit tea is an excellent example of such tea. It contains chrysin, which is a mild sedative. I know after tea, I doze off. Taking tea is also another way of relaxing your nervous system. Tea is such a stimulant. You can almost feel its effect straight away.
16. Cottage Cheese
Never go to bed hungry. This isn’t good for keeping fit. It causes a great deal of restlessness. Then altogether avoiding meals at night, bite on a slice of cottage cheese. It is rich in casein. Casein is a slow-releasing milk protein that prevents your tummy from rumbling with emptiness. Yes, I’m going to say it anyway. It contains tryptophan, our sleeping-inducing buddy.
17. Chicken Noodle Soup
A hot bowl of chicken noodle soup always hits the right spot if you ask me. What is a more comforting food than chicken noodle soup? It is so warm and soothing. Your insides want to do a split. Such meals helps you relax and turn out. Due to its nature, soup is easily digested. You wouldn’t even feel like you are a thing later. You can always add veggies to yours to add color.
18. Fish
Eating healthy fatty fish such as salmon is an excellent choice for an evening meal. Fatty fishes contain a high level of omega-3 carries acids and vitamin D, which regulate serotonin release. This, in turn, regulates sleep patterns. Not only is fish a light meal, but it also contains potassium and iodine. The iodine supplies the thyroid gland with a concise amount to prevent related diseases.
If you do not want a plain old salmon or a herring, try air frying and make a dip. A dip goes well with fried fish. You can as well have this with sweet potato chips or veggie chips.
19. Kiwi
Consuming at least two Kiwis is a swift sleep inducer. This fruit is highly packed with nutrients and antioxidants. And yes, our sister hormone serotonin too. Kiwis are rich in folate, which is a prerequisite to preventing insomnia.
20. Yoghurt Parfait(Low Fat)
Parfaits are an all-time favorite. You could get a double threat of tryptophan when combining low-fat Greek yogurt and fruits with high tryptophan levels like bananas—the carbs from the bananas hasten digestion. If you’re searching for that meal, hop on the yogurt parfait train
21. Cherries
Always have these in your refrigerator. They are not just for topping your cakes. Munching on this is a decent option for a night meal. Cherries are highly digestible, and they have proven for a long time to aid a good sleep routine due to their high melatonin content. Why this hormone again? Well, you need them to stay healthy and sleep well.
Melatonin signals our body when it is time to nap out. They are also called the body’s biological clock. They run on a diurnal time rhythm. During the day, it regulates the release of certain substances and decreases their production during the nighttime.
Cherries prevent fatigue. A cup of cherry juice at night can go a long way than eating a fatty meal. It is a perfect nighttime snack. Cherries also contain vitamins to boost body immunity by improving the body’s defense system. This keeps you sound and robust all through.
22. Crackers and Hummus
Who doesn’t love hummus? This chickpea paste is a great filler when eaten as a dip. You can always pair it with some whole-grain crackers. What are the benefits? Hummus contains methionine, which is an amino acid. This protein meal keeps you full through the night, and you wouldn’t have to bother about gaining belly fat.
23. Pumpkin Seeds
Pumpkin seeds are crunchy snacks that go as a topping for your yogurt or parfaits. They are enriched with zinc which converts tryptophan to serotonin in the brain. They are easily digested and a good source of magnesium too.
24. Hot Cocoa
This is a great way to sit back and relax. You would hit snooze before you know it. You can kick it with some marshmallows for some gummy goodness.
Have doubts about what foods to eat at night? Try one of these and thank me later. You’re welcome anyways.
