Eating late at night is not always healthy. Choosing healthy food at night is important for more than just nutrition, however. The type of meal or snack you choose and when you eat can affect your alertness or ability to sleep.

Should I eat late at night if it’s late and I´m hungry?

Regularly eating when your circadian rhythm or body clock, tells your body to sleep may lead to weight gain .Regularly eating when your circadian rhythm or body clock , tells your body to sleep may lead to weight gain, suggests a study published in Obesity in 2009. In this study, mice that received the high-fat meal in normal sleep time gained significantly more weight than mice that received the same type and amount of food during normal waking hours.

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Ideally, you should eat at least every four to five hours throughout the day, so you are less likely to be hungry at night. Sometimes, however, you may have to eat late to avoid going without food for too long. If you ate dinner at 8 pm and plan to stay until 2 am, you need a snack or a light meal around midnight. Finishing the last meal or snack at least two hours before going to bed gives your body time to digest food. If the food to digest your body while you sleep, have less energy to repair and restore itself as it should. This means you can sleep badly and wake up tired.

Healthy Late-Night Snack Foods

Instead of grazing on sweets, fast food and packaged snacks, have a small balanced meal when you feel hungry at night. Options for healthy night snacks include apple slices or celery with peanut butter, whole grain with white cheese, half a sandwich or a small bowl of whole grain cereal with low fat milk (nut-milk). If you plan to stay doing something mentally challenging, such as studying, include some protein, such as meat or beans. The protein will help keep you alert.

Avoid Insomnia

You may need to make some changes in their nocturnal feeding habits if you often experience insomnia. In this case, just before bedtime, have a snack high in carbohydrates and low in protein. These foods increase the production of serotonin and melatonin brain chemicals that are associated with sleep. Granola,  fruit, crackers or whole wheat toast with jam are good choices. Avoid drinking fluids before bedtime, however, to reduce the possibility that you need a midnight trip to the bathroom.

healthy late night snacks

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The most recommended for dinner is eating something that is very light and that our stomach can easily digest, as commonly when we dined first thing we do is go to bed to watch TV or sleep, so if we eat fatty or high calorie food our body does not have enough to make your metabolism work, leaving food without being digested and directly making it harmful to our body.

It is best to eat some fruits or vegetables or some cereal with little milk and preferably light (nut-milk or soy). Always look for foods that contain no calories and that you can easily eat, there are many types of diets that can help you have all this well but usually what as a nutritionist I recommend is a fruit, such as an apple, a pear, a banana, and sleep.

So this way our body can process food well, also if you are a person, who needs to eat a heavy meal at night because you weren´t able to eat well during  the daytime, do so, but remember that it is more advisable to go out for a walk at least half an hour before going to sleep so that your body metabolism gets to work.

What can I eat in the evening?

-An apple
– A pear
– A banana
– A few strawberries
– Grapes
– Cereal with milk (soy or nut milk)
– A cup of light yogurt
– A bowl of oats(3-4 spoonfuls)
– A slice of whole grain bread with a slice of white cheese
– A can of tuna with lemon

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