Zainab Ilyas

· 24 Nov 2021

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What to eat at night when hungry?

You're hungry and it's late at night. Perhaps you've just returned home after a long evening. Or maybe you're having trouble sleeping because your stomach won't quit rumbling.

You're in the kitchen for whatever reason, and you need to eat something nutritious as soon as possible. No need to look any further: These healthy selections are filling and, as an added benefit, are high in nutrients that may aid sleep.

Cereal and Milk
You may save cereal for first thing in the morning. However, it may also be a good late-night snack that can help you sleep.
According to one research, consuming high-glycemic carbohydratesbefore bed, which include many corn-based cereals, shortened the time it took for participants to fall asleep.

If you have heartburn, keep your portions short (your whole snack should be around 300 calories). Heavy meals might aggravate the condition. A half-cup of skim milk contains 45 calories, whereas a cup of cornflakes has 100 calories.

Calcium is found in dairy products, and it is this mineral that aids in the creation of the sleep hormone melatonin.
1 It also has a natural calming effect on the body.

A Bowl of Berries

You can't go wrong with a bowl of berries to satiate your sweet taste. Berries are high in fiber, which helps you feel full, and magnesium, a mineral that relaxes nerves and muscles to help you sleep faster.
Serve your berries simple or with a sprinkle of nuts or granola, as well as a splash of milk.

Peanut Butter and Jelly

This childhood favorite is best enjoyed at night. This is why: Certain foods, such as peanut butter, contain tryptophan, an amino acid that is converted to melatonin in the brain and promotes drowsiness.
However, carbs such as bread and jelly are required to increase tryptophan availability in the brain. As a result, a PB&J is the ideal pre-bedtime snack, as it's both tasty and nutritious (assuming you choose whole grain bread and natural PB without added sugar, which many brands do).

Cheese and Crackers

Say cheese and crackers when you're craving something savory late at night. If you're trying to lose weight, keep an eye on your serving sizes because large slices of cheese can be heavy in calories and fat.
Also, choose whole grain crackers with satisfying fiber. Add additional fresh grapes, apple pieces, or fresh vegetables if you need a bit extra volume to last till morning.

Yogurt and Fruit

Yogurt is high in calcium, which has been linked to a better night's sleep. Just make sure to check the labels before you buy it, because some types have a lot of added sugar, which are empty calories you don't need. Plain yoghurt with berries, chopped almonds, and antioxidant-rich honey is a good choice.

Turkey Sandwich
Start with lean protein like turkey and whole grain bread when all you want is a sandwich.
then top with a piece of tomato, lettuce, and a dollop of mayo or mustard Hunger pains will be sent packing thanks to the mix of protein and complex (that is, full) carbohydrates.
Allow yourself some time to digest the first half of the sandwich before moving on to the second: Being too full might also keep you awake.

Fresh Veggies and Dip

Fresh vegetables are the answer if you're looking for something crisp and low-calorie. Raw carrots, broccoli florets, cucumber slices, celery, zucchini, peppers, and grape tomatoes, in any combination, can assist to calm your stomach. With a dip made from basic low-fat cottage cheese or Greek yoghurt, you can enhance the flavor while also getting a good dose of z's-inducing calcium.

Popcorn

Popcorn is an excellent afternoon snack since you can eat a lot of it without gaining weight. In reality, 3 cups of air-popped popcorn contain fewer than 100 calories and roughly 4 grammes of fiber, which will help you to feel full. To reduce calories, omit the butter and replace it with dried spices for a flavor boost that adds almost no calories.

Fresh Fruit and Nuts

Fruit and nuts don't take much work to prepare, so this is a great alternative when you're hungry and fatigued. Furthermore, both fruit and nuts provide a variety of nutritional advantages, such as vitamins, minerals, protein, complex carbohydrates, healthy fats, and fiber.
The end result is a nutritious combo that will keep you content long enough for you to fall asleep.
An apple with a handful of almonds, a banana (a natural source of melatonin) and a dozen pecans, or a pear with a few walnuts are all delicious combinations. If you're short of nuts, you may use peanut butter on banana slices or almond butter on apple slices. If your almond butter is too firm and thick to dip, heat a spoonful or two in the microwave for 30 seconds or until melted.

Oatmeal
For a restless night, a warm, relaxing bowl of oats can be just the thing. Oatmeal is high in filling fiber, especially beta-glucan, which can help lower cholesterol levels.
Steel-cut oats are popular because of their distinct texture and flavor, but they require a long time to cook. Instead, use fat-free or low-fat milk, 1 tablespoon maple syrup, a sprinkle of cinnamon, and one-quarter cup unsweetened dried fruit to make plain instant oatmeal.
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