Experts say it’s best not to eat right before bed – but if you’re craving a midnight snack, choose wisely.
Dietitian nutritionist Felicia Stoler recommends looking for foods that include the three primary macronutrients—fat, carbohydrates, and protein.
“Yogurt, milk (plain or flavored), cottage cheese, and nut butters are examples of ideal late-night foods because they have all three macronutrients, are easily digestible (meaning they spend the least amount of time in the stomach, and can be absorbed easily) into the bloodstream to maintain blood glucose levels overnight’.
She admits that eating late is “inherently problematic,” but certain foods aren’t so bad, especially in small portions. She advises avoiding anything high in fat, sugar, spices, condiments and acid.
“Late night meals should not spend too much time in the stomach because they can cause reflux.”
Meanwhile, dietician Bianca Tamburello suggests eating foods that include a substance known to support heart, muscle and bone health.
“Magnesium, found in nuts, seeds, spinach and cherry juice, can improve the quality of your sleep so you feel more rested and help you fall asleep faster.”
It also supports foods that contain chemicals like tryptophan and melatonin, which can improve sleep.
“Tryptophan, which is often associated with turkey but is also found in dairy, chicken and fish, can help increase serotonin levels to positively impact sleep,” explains Tamburello.
As for sources of melatonin, consider drinking cherry juice or eating oats and grapes.
Almonds and walnuts—two fiber-rich foods—along with fruits and vegetables can also make quality late-night snacks.
Foods rich in antioxidants and omega-3 fatty acids – nuts, seeds, fruits and vegetables – along with vitamin D-rich entrees such as salmon, tuna and eggs are recommended.
Salmon is a quality choice as a meal before bed.
The idea of not eating after a certain time has to do with the position of the head, neck and stomach, especially for people with reflux, he notes nypost.com.
2024-03-12 22:20:01
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