Contents
- Is It Okay to Snack at Night While Dieting?
- 17 Healthy Late-Night Snacks for Dieting
- 1. Banana
- 2. Kiwi
- 3. Whole Grain Cereal
- 4. Low-Fat Yogurt
- 5. Apple with Peanut Butter
- 6. Almond Fish Snack
- 7. Hard-Boiled Eggs
- 8. Protein Smoothie
- 9. Chia Pudding
- 10. Vegetable Sandwich
- 11. Whole Wheat Tortilla
- 12. Edamame
- 13. Pistachios
- 14. Goji Berries
- 15. Dark Chocolate and Almonds
- 16. Avocado Salad
- 17. Sweet Potato
- Which Snack Is Your Favourite?
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.
Read More : How to Make Anchovy Baby Food: A Nutritious Complementary Food Option with Ikan Bilis
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/