10 Healthy Late-Night Snacks
Sometimes, late-night snacking is inevitable. If you really need to munch on something as you’re getting ready for a good night’s sleep, you need to make the right food choices. Go for food items that are high in water, fiber and nutrients, and low in saturated fat, calories and sugar. It’s also a good idea to snack on food that contain no more than 200 calories.
These late-night snack ideas are low-calorie options that are both nutritious and satisfying. They are also rich in The abundance of vitamin C, magnesium, potassium and iron help flush out excess salt and bring oxygen to blood cells to boost sound and healthy sleep and help calorie burn.
Tart cherries and their juice make an ideal late-night snack since studies suggest they may help you sleep better. Eight ounces (240-ml) of 100% tart cherry juice or one-third cup (40 grams) of dried tart cherries have around 140 calories.
Banana and Almond Butter
Clocking I at only 165 calories, one small banana paired with 16 grams of unsweetened almond butter is a filling late-night snack. It is rich in serotonin, healthy fats, vitamin E, and magnesium that can support restful sleep.
Kiwis are a light, satisfying snack that’s rich in vitamin C. Two peeled kiwis pack only 93 calories. They’re also a natural source of serotonin, which promotes relaxation and helps curb appetite.
28 grams) of shelled pistachios packs as much sleep-promoting melatonin as a dietary supplement, at only 160 calories.
A milk-based smoothie supplies protein for muscle repair and tryptophan, which is used to make sleep-promoting brain chemicals. An 8-ounce (240-ml) smoothie with low-fat milk and pineapple packs only about 160 calories.
Goji berries are an antioxidant-rich snack, which may aid good sleep. One-fourth cup (40 grams) of these tasty, dried berries has only 150 calories.
Cheese and Crackers
The combo of protein from cheese and carbs from crackers supports steady blood sugar levels and the production of sleep-supportive brain chemicals. What’s more, 4 whole wheat crackers and 1 stick (28 grams) of reduced-fat cheese pack only 150 calories.
Just about any cooked whole grain can be combined with milk or other toppings for a healthy late-night snack. The melatonin in grains like oats and barley supports sleep, and a 3/4 cup (175 grams) of cooked oatmeal made with water only has 124 calories.
Some trail mix ingredients, such as walnuts and dried cranberries, contain sleep-promoting melatonin. A one-fourth-cup (38-gram) serving averages 173 calories, depending on the mix. Measure your trail mix portions to avoid excess calories.
Yogurt is a good source of protein, which helps curb hunger. It’s also rich in calcium, which has been linked to better sleep. A 6-ounce (170-gram) container of plain, nonfat yogurt has only 94 calories.