It’s 10 pm and you’re ravenous—like, stomach-eating-itself ravenous. But everything you’ve read tells you that late-night snacks are a no-no, especially if you want to lose weight.
Well according to Jen McDaniel, spokesperson for the Academy of Nutrition and Dietetics, if you craft a modestly portioned treat with the right combo of macronutrients, you can eat at night. “It’s a snack, not a meal—so keep it under 200 calories, and make sure it has some healthy carbs from sources like fruit or plain yogurt, along with some protein,” says McDaniel. “Carbs can assist with sleep, while eating protein before bed helps you maintain muscle mass, which is key if you’re trying to lose weight.”
Here are 10 late-night snacks that fit the bill:
– 2 cups air-popped popcorn with 1 oz. (4 dice-sized cubes) cheese
– 3/4 cup plain yogurt topped with ½ cup blueberries
– 1/2 whole-grain pita spread with hummus
– 1/2 cup cooked oatmeal made with ½ scoop protein powder
– 1 banana spread with 1 Tbsp nut butter
– 1/2 cup cottage cheese mixed with 1/4 cup pineapple
– sliced veggies dipped in 2 Tbsp Greek yogurt dip or hummus
– simple smoothie: Blend 1 cup plain kefir with 1/2 cup frozen fruit like peaches, berries, or mango
– whole grain crackers (we like Wasa Crispbreads, with just 60 calories each) topped with 1/4 cup ricotta cheese and a drizzle of honey
– 1 slice whole-grain raisin toast spread with 1 Tbsp nut butter
I think the key is to keep it under 200 calories. When we get into trouble is when we pull out a bag of chips or put our hand in the cookie jar and before we know it we just consumed 1000 calories! Another favorite of mine personally is Shakeology – I can mix up a yummy recipe at night like apple pie or cinnamon roll or countless others with between 150 and 200 calories and it fills me up!!!