Satisfy Your Late-Night Cravings
Healthy Midnight Snacks
By Gabrielle Linzer
You've been warned against indulging your late-night hunger pangs. But when those midnight munchies strike, you can't help yourself. And there's no reason not to, assures registered dietician and AOL Coach Carolyn O'Neil. "The right midnight snack can actually be good for you." Let's see which snacks are best.
Hydrate Before All Else
Before you raid the refrigerator, make sure that hunger is really what's behind your mania to munch. "Dehydration is often mistaken for hunger," says Stella Metsovas, a certified nutritionist in Laguna Beach, CA. "Make sure to drink at least two cups of water before consuming any snack." Afterwards, you may be able to return to bed completely satisfied without eating a thing.
Eat like a Bunny
If you're in the mood for something yummy, celery or carrot sticks dipped in hummus are healthy and high in fiber. These crispy treats will also fill you up quickly due to their high water content. And with only a dab of hummus on each stick, you need not worry about consuming too many calories.
Embrace Carbs
Insomniacs take note: Starchy carbs can help you drift into a peaceful slumber. Carbs with a high glycemic index, such as steamed rice, a baked potato or whole wheat toasted English muffin, may hasten sleep by quickly raising your blood sugar. Research also suggests that starchy carbs eaten before bedtime may also raise blood levels of tryptophan, an amino acid, and the neurotransmitter serotonin, sleep aids. With your mind and belly at rest, you'll be able to quit tossing and wake up refreshed for the next morning.
Satisfy Your Sweet Tooth
If you've got a penchant for all-things-sweet, the light of the moon may find you reaching into the cookie jar for some sugary relief. Discounting chocolate (because it contains caffeine), O'Neil suggests going for dried fruits such as prunes. "Their natural sweetness will tame your bedtime sweet tooth and the fiber, potassium,and magnesium will gently aid your digestive health."
Go Nuts
Did you know that those little unsalted almonds offer huge rewards? This nutty snack is full of magnesium and B vitamins, both which help promote serotonin -- the relaxing neurotransmitter -- production. Not only will you cut stress, but you won't stress over the calories. Twenty-two whole almonds only equals about 100 calories.
Stir It Up
If you're not too bleary-eyed, whip out the blender and make yourself "a whey-based smoothie of whey protein powder and low-cal almond milk," says Metsovas. This snack will not only quench both your thirst and fill your growling belly, it will provide you with an important dose of protein. It's not exactly toning-while-you-sleep, but it's close.
Act like a Kid
Another liquid snack option is a glass of non-fat milk, sans the cookies. "A glass of milk can help you sleep better because of the calcium content -- which relaxes muscles -- and increases the amount of tryptophan in the blood, which helps promote sleepiness," says O'Neil. For a feeling of nostalgia, drink a glass of warm milk, just like your mom and dad gave you before bedtime.
Pinch of Protein
While you're advised to avoid downing a large fatty steak in the wee hours, foods containing protein are great filler-uppers. Calorie-for-calorie, protein makes a person feel more full than carbohydrates or fats. Plus, researchers report that consuming nearly a third of daily calories as lean protein revs a person's metabolism during sleep. Lean turkey, low-fat cheese or even an egg white omelet can be satisfying.
Bad Choice #1: High Fat
"Certain foods are really bad choices at midnight," according to O'Neil, pointing to "anything containing sugar, caffeine and a high fat content." It's not the speed or calories, necessarily. It's their ability to cause indigestion. While we're on the topic, stay clear of fried or too- spicy treats.
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