Do you often feel hungry at night or when you wake up in the middle of the night? You want to eat more, but heavy meals can add calories to your body, while your metabolism slows down at night. You also switch to snacks. Even if you don’t realize it, it’s not necessarily a snack that has lower calories than heavy food.
Sometimes, when you’re snacking, you don’t realize how many calories you’ve eaten, because people often eat snacks while doing something like watching TV, completing an assignment, chatting casually, reading a book, or even daydreaming. However, holding back hunger can also make your sleep not sound, so that the hormone leptin will be produced; satiety is stimulated by this hormone. Then, what is the solution?
Various snacks that can be eaten in the evening
You don’t need to worry, there are some good snacks to eat at night when you feel hungry.
1. Cherries
According to Keri Gans, a dietitian in New York and author of The Small Change Diet, the melatonin found in cherries can help control our body’s internal clock. This internal clock is a daily rhythm pattern (such as wake time, and bedtime) that is formed and conceptualized in the brain. Melatonin capsules are also taken by travelers when going to places where they may experience jet lag. Research has found that there is a change in sleep duration and quality in chronic insomniacs by drinking sour cherry juice. In addition, these substances can also overcome the problem of headaches. Other content in cherries is antioxidants such as beta carotene which is good for heart problems.
2. Oatmeal
Usually, people eat oatmeal for breakfast, but you can also eat oatmeal as a snack in the evening. Why? Because oatmeal can produce serotonin, and this hormone is believed to stimulate melatonin production. Quoted from Livestrong, oatmeal contains protein and complex carbohydrates, so if you want to increase your protein intake, you can serve it with nonfat yogurt.
3. Milk
We often see promotions about the habit of drinking milk before bed, with various health claims. It is even believed that children who are in their growing age need to drink milk before going to bed to increase their height. Milk can make you sleep soundly because it contains the amino acid tryptophan, which signals the brain to produce serotonin. In addition, drinking milk will also make you feel full.
4. Cheese and crackers
Hmm, who would have thought that you can’t eat cheese before bed? Cheese and crackers are another alternatives to the combination of protein and complex carbohydrates. However, that does not mean you can overeat and freely. For a healthy snack, look at the nutrition labels on the products you eat, preferably around 150 calories with a combination of whole-grain crackers and low-fat cheeses such as feta cheese.
5. Banana
Besides being a healthy snack at night, bananas can also be your savior when you skip dinner, because bananas are filling and contain magnesium and potassium. In addition, both can also help you to sleep soundly. Potassium itself has a function for cardiovascular and cognitive health.
6. Ubi
Yes, sweet potatoes are also foods that contain complex carbohydrates and potassium. In addition, sweet potatoes also contain potassium and niacin, both of which are good for heart health. Then there is phosphorus, vitamin A, and vitamin C. You can serve sweet potatoes by steaming them, to reduce the consumption of excess oil.
7. Popcorn
You can be happy now that popcorn can be a snack when you’re hungry at night, but it has to be flavorless, no salt, no other flavors. The reason popcorn is good for consumption is that popcorn includes foods that are low in calories and fat and high in fiber, also contain antioxidants. Popcorn is also included in the whole grain diet. Can be an alternative food for the diet. You can consume about a bowl with a little sprinkling of olive oil.
8. Natural peanut butter
Natural peanut butter is one that does not add palm oil as a counterbalance and certainly does not add sugar. Natural peanut butter is good to eat because it contains unsaturated fat, which can reduce your bad cholesterol level. In addition, peanuts also contain vitamin E, niacin, folate, and protein. You can eat it with whole wheat bread which is also suitable for diet.