17 Healthy Late-Night Snacks for Dieting

Is It Okay to Snack at Night While Dieting?

Yes, it’s acceptable to have a light snack before bed, provided you monitor your calorie intake. Experts recommend stopping eating two to three hours before bedtime to promote better sleep and prevent digestive issues such as acid reflux. Opt for snacks under 200 calories that are rich in nutrients, especially those that aid sleep.

17 Healthy Late-Night Snacks for Dieting

1. Banana

Bananas are low in calories and high in magnesium, which helps relax muscles and nerves. They also contain serotonin and melatonin, promoting better sleep.

2. Kiwi

Two kiwis provide about 93 calories and are rich in serotonin, aiding relaxation and sleep quality.

3. Whole Grain Cereal

Choose whole grain cereals like oatmeal, which are high in fiber. Pair with warm milk and top with berries for added nutrients.

4. Low-Fat Yogurt

Plain low-fat yogurt contains 100–150 calories and is a good source of probiotics and calcium. Add fresh fruit for natural sweetness.

5. Apple with Peanut Butter

Apples provide fiber, while peanut butter offers protein and healthy fats, making this combo satisfying and nutritious.

6. Almond Fish Snack

A popular snack in Singapore, almond fish snacks combine small dried anchovies (ikan bilis) with almonds, offering protein, omega-3 fatty acids, and calcium. Ensure they are unsalted and free from additives.

7. Hard-Boiled Eggs

One large egg has about 72 calories and is rich in protein and tryptophan, which can enhance sleep quality.

8. Protein Smoothie

Blend low-fat milk or soy milk with fruits and chia seeds for a protein-rich smoothie under 200 calories.

9. Chia Pudding

Chia seeds soaked in milk create a fiber-rich pudding high in omega-3 fatty acids. Top with fruits for added flavor.

10. Vegetable Sandwich

Use whole grain bread with fillings like cucumber, tomato, and lean chicken breast for a low-calorie, fiber-rich snack.

11. Whole Wheat Tortilla

Whole wheat tortillas are lower in calories and can be filled with vegetables and lean proteins like chicken.

12. Edamame

Steamed edamame is high in protein and contains tryptophan. A serving of 113 grams has about 150 calories.

13. Pistachios

Pistachios are rich in protein, fiber, and melatonin. Limit to 28 grams to keep calories in check.

14. Goji Berries

Goji berries are high in vitamins A, B, and C, supporting immunity. Consume about 40 grams as a snack or topping.

15. Dark Chocolate and Almonds

Dark chocolate provides antioxidants, while almonds offer healthy fats. Together, they make a heart-healthy snack.

16. Avocado Salad

Avocados are rich in monounsaturated fats and fiber. Combine with vegetables for a satisfying salad.

17. Sweet Potato

Sweet potatoes are high in fiber and have a lower glycemic index than regular potatoes, making them a better choice for weight management.

Which Snack Is Your Favourite?

With these 17 healthy late-night snack options, you can satisfy your hunger without compromising your diet. In Singapore, almond fish snacks are a convenient and nutritious choice, offering protein and healthy fats. Remember to choose snacks that are low in calories and rich in nutrients to support your health goals.

Sources:

https://health.clevelandclinic.org/is-eating-before-bed-bad-for-you
https://www.health.com/when-should-you-stop-eating-before-bed-11720267
https://www.healthline.com/nutrition/healthy-late-night-snacks
https://www.goodrx.com/well-being/diet-nutrition/late-night-snacks
https://www.verywellhealth.com/healthy-late-night-snacks-11723467
https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed
https://www.usenourish.com/blog/what-to-eat-before-bed-to-lose-weight
https://www.nypost.com/2024/03/11/got-the-midnight-munchies-healthier-snacks-to-try/