14 Most effective all natural treats (tasty late night Snacks to stay Healthy)
14 Most Effective All-Natural Treats (Tasty Late Night Snacks To Stay Healthy)
A healthy snack that can be consumed during the night includes fruits, eggs or edamame among others. However, there are some foods which may contain compounds that may even improve your sleep.
Recent studies show that consuming food in the late hours of the day may not be very helpful in controlling the weight. However, if you are really famished then having a small meal with less than 200 calories rich in nutrients is good at night.
As if that is not enough, some of the snacks you take have compounds that may make you sleep better.
Below are fourteen great and nutritious foods to eat in the late hours:
1. Protein smoothie
Having a protein-rich snack at night may help in muscle repair and even prevent the rate of muscle loss that comes with aging especially if one is into regular exercises.
Milk can be taken with some proteins before sleep and in a form of a smoothie it is easy to take.
For example, you can mix 240ml of low fat milk and 110g of frozen pineapple and get a delicious drink with only 160 caloriesTrusted Source.
In addition, it contains tryptophan that is an amino acid which is needed by the body to produce serotonin and melatonin that enhances sleep.
Summary
A milk-based smoothie provides protein that is needed for muscle building and repair and tryptophan that helps your body produce sleep inducing chemicals. A serving of a smoothie made with low fat milk and pineapple which is 8oz (240ml) contains only 160 calories.
- Kiwi
This fuzzy-skinned, sweet-tart fruit in addition to being healthy is also low in calories.
It is found that two kiwi fruits has 84 calories, 4 grams of fiber and 142% of the daily value of Vitamin C.
Also, it has been discovered that kiwis may improve your sleep.
A 2023 studyTrusted Source with 15 participants being elite athletes, investigated the impact of kiwi fruit on sleep. For four weeks, each participant consumed two kiwi fruits before going to bed and the participants recorded their sleep in a sleep log. Participants are able to sleep better and do not wake up after going to sleep as much as they used to.
Kiwi is among the fruits that are rich in the brain chemical serotonin which is a nerve messenger. It is involved with mood regulation and has a relaxing effect and can aid in sleep onset. It also plays a part in managing cravings for carbs especially sugar.
More research is needed on the sleep effects of kiwi but there are other reasons to eat this fruit as well.
Summary
Kiwis are a kind of fruit which can be eaten as a snack due to its low calories and it is rich in vitamin C. Two kiwis without their skin contain eighty four calories. They also contain serotonin that is responsible for the feeling of relaxation and also reduces appetite.
- Tart cherries
Include the Tart Cherry such as Montmorency and/or Tart Cherry juice to your snacks you take before you go to bed.
Some of the earlier researchesTrusted Source indicate that they can aid sleep. Also, they contain anti-inflammatory properties and may help in preventing inflammation-related diseases including arthritis and heart diseases.
Tart cherries are also low in melatonin that is a hormone that regulates sleep.
But they also include another chemical compound called Procyanidin B-2. This compound is believed to preventTrusted Source the breakdown of tryptophan in your blood, an amino acid needed by your body to create melatonin.
An 8-ounce (oz), or 240-milliliter (mL), glass of 100% tart cherry juice has 159 calories while 1/4 cup, or 40 grams (g), of dried tart cherries has 133 calories.
Summary
It is recommended that you consume tart cherries or their juice before bedtime because they can help you have a better night’s sleep. Approximately 8 ounces (240 mL) of 100 per cent tart cherry juice or 1/4 cup (40 g) of dried tart cherries is less than 160 calories.
4. Banana with almond butter
It is found that 1 small banana and 1 tbsp or 16g of unsweetened almond butterTrusted Source is 190 calories which can be good for sleep.
It is one of the few fruits that are known to contain the nerve transmitter serotonin; some of which is converted to melatonin in the body.
Almond and almond butter contain some amount of melatonin. They are also know to be rich in healthy fats, vitamin E and magnesium.
Summary
A banana with almond butter meal, for instance, can enhance the production of melatonin to ensure you get quality sleep — and it is about 190 calories.
5. Goji berries
The color of these berries ranges from red-orange which gives an indication of the carotenoids that are known to be antioxidants.
Another earliest but shorter study had the participants taking 4 ounces of goji berry juice or placebo daily for two weeks in 2008.
A total of 87% of people in the goji berry groupTrusted Source said that they had experienced better sleep quality. About 70% of patients stated that they found it easier to wake up and approximately half of the patients stated that they felt less tired. Participants in the placebo group did not have such improvements.
Summary
More research and on a larger scale and to a greater degree of intensity is required to examine the sleep benefits of goji berries; however, goji berries are a delicious and nutritious snack.
A 5-tbsp (28-g) serving of dried goji berries contains 98 caloriesTrusted Source. You can simply pop them into your mouth and consume them like raisins or use them in a trail mix or as a topping for your cereal.
Summary
Goji berries are a highly antioxidant food that may help improve sleep. These delicious dried berries contain 98 calories per a 5-tbsp serving.
6. Hot cereal
This is not to say that hot cereal is only suitable for the breakfast meal – it can also be a perfect meal before retiring to bed.
Other examples include whole grain cereals like oatmeal which are rich in fiber as compared to the processed breakfast cereals.
You can also try creativity at its best by boiling barley or brown rice and then making it into hot cereal with milk and other ingredients such as cinnamon, nuts or fruits.
This way, you are able to cook whole grains that take longer to cook and keep them in the refrigerator for subsequent consumption for the next few days. Some water should be added and the grains reheated when you need a snack in the middle of the night.
One ounce of cooked oatmeal prepared with water contains 99 calories for 3/4 cup while the same quantity of cooked oatmeal prepared with milk contains 119 caloriesTrusted Source. You can add 1/4 cup (61 g) of nonfat Greek yogurt for the protein and another 37 calories (source: USDA).
Summary
It is also important to note that just about any cooked whole grain can be eaten with milk or any other topping to form a healthy snack to take before retiring to bed. Oatmeal prepared with water and serving three-fourth of a cup (175grams) contains 124 calories only.
7. Crackers and cheese
Some of the snacks include whole grain crackers and cheese which are rich in carbohydrates and proteins and therefore help in maintaining the blood sugar level.
From a sleep point of view, it is advisable to take carb rich foods like crackers with foods that are rich in tryptophan like cheese in order to make tryptophan more easily available to the brain.
This means your body can use the compound to make serotonin and melatonin, which regulate sleepTrusted Source.
Four whole wheat crackers contain 16g while one stick of reduced fat cheddar cheese contains 28g thus the two have 145 calories approximately.
Summary
Cheese contains protein and crackers contain carbohydrates which means that your body will have steady supply of energy and it encourages the production of brain chemicals that promote sleep. What’s more, 4 crackers and 1 stick (28 g) of reduced fat cheese are only about 150 calories.
8. Trail mix
Trail mix can be bought ready made or you can get the individual snacks that you like and mix them up yourself.
Examples of the healthy snacks include fruits, nuts, and seeds that are dried. Combine the two and use about one fourth of a cup (38 grams) and then divide it into small snack bags or containers.
This is because most of the items used in trail mix are high in calories thus one has to be cautious with the amounts taken. A 1/4 cup (38 g) serving of trail mix has a total of 173 calories, according to Harvard Medical School.
It also provides dietary fat and vitamins B and minerals; some of the additional ingredients in trail mix may even aid in sleep.
Summary
Some of the ingredients of trail mix like walnuts and dried cranberries have sleep inducing nutrients in them. A one serving size of 1/4 cup (38g) contains an average of about 173 calories. Portion control is important especially when taking your trail mix so as to avoid taking in excess calories.
9. Yogurt
You should also take yogurt since it contains a lot of calcium. Calcium for a long time has been associated with the strengthening of our bones, however, recent studies have also associated it with improved sleepTrusted Source.
It is also important to include yogurt in the diet especially the Greek yogurt because it contains a lot of protein especially casein.
It has been seen from the preliminary research that casein protein intake at night may reduce hunger in the morning.
If you want to have yogurt then go for plain yogurt and make it sweet with fruits that are not sweetened such as strawberry or peach.
Of course, you can also use plain, nonfat Greek yogurt; one 6-oz (170-g) container contains 104 calories.Trusted Source Adding half cup (75 g) of blueberries increases the calorie count by 43 calories according to USDATrusted Source.
Summary
Yogurt has proteins which make one not to hunger often as it is useful in the reduction of hunger. It also contains a lot of calcium which is known to help in improving sleep. Plain nonfat Greek yogurt in a 6-oz (170-g) container contains 104 calories only.
10. Whole grain wrap
There are so many ways of preparing the tortillas to meet the late night hunger Crest receipt.
For a quick bite, heat a whole grain tortilla, spread hummus, any unsweetened nut butter or sundried tomato spread over it and roll it.
A 45-g whole wheat tortilla contains about 140 calories on average according to the United States Department of Agriculture. One tablespoon of hummus contains 39 calories and when one tablespoon (15 g) of hummus is added, forty calories are added.
If you are looking for something more substantial you can also include cooked, chopped chicken breast, salad greens and dried cranberries.
Chicken is a rich sourceTrusted Source of tryptophan, which your body requires for making melatonin. Some of the nutrients that can be obtained from cranberries include; vitamins, minerals and melatonin by way of dried cranberries.
Summary
A medium whole grain tortilla is like a canvas to a healthy late night snack and it contains 140 calories only. You can simply add some healthy toppings or fillings such as hummus and chicken breast and that’s it.
11. Pumpkin seeds
One serving of pumpkin seeds which is 1 ounce (28g) contains 158 calories and it contains 40% of the DV for magnesium that has been seen to improve sleep.
They also contain a lot of tryptophan among other nutrients.
Consume pumpkin seeds with carbohydrate rich foods like half an apple or some raisins and your body will be prompted to direct the tryptophan in the seeds to your brain to synthesize melatonin.
Summary
These seeds contain magnesium and tryptophan which can contribute to the improvement of the sleep, especially if consumed together with carbohydrates like raisins or freshly fruit. One serving of pumpkin seeds, which is 1 ounce or 28 grams contains 158 calories.
12. Edamame
Edamame on the other hand is green soybeans that are harvested before they are ripe. It can be bought still fresh or frozen.
eat boiled and shelled edamame with salt and pepper as a snack when you are craving for something to eat. They are so versatile that you don’t even have to cook them. One serving of 1/2 cup (78g) contains 94 calories according to USDA.
On the other hand, you can purchase the dry-roasted edamame which are almost similar to the fully mature and roasted soybeans (nuts). According to the USDA National Nutrient Database, one quarter of a cup (30 grams) has 130 calories.Trusted Source.
It contains protein which is known to have a good amount of tryptophan in it as confirmed byTrusted Source.
To make it easier for your body to transport the tryptophan to your brain to create melatonin, go for the edamame with carbs.
For instance, if you have been using garbanzo beans to prepare your hummus, you should try using edamame in place of garbanzo beans and then applying the hummus on whole grain bread. Otherwise, it’s possible to combine dry-roasted edamame with dried fruits.
Summary
Some of the foods which have proteins include edamame which are green soybeans and also contain tryptophan. You can get them fresh, frozen or dry roasted. One half cup of fresh edamame contains 94 calories while one fourth cup of dry roasted edamame contains 130 calories.
13. Eggs
Eggs are very flexible and can be incorporated in several snacks depending with the level of preparation one is willing to make.
For instance, one may have some boiled eggs in the fridge in case he or she wants to eat something quickly. You can as well scramble them or fry them and make egg salad which can be spread on crackers.
Besides, there are many recipes that are grain-free egg muffin available on the internet. These delicious snacks may be frozen and then warmed up in an oven or a microwave oven.
It is a myth that eggs make you gain weight, in fact one large egg contains only 72 calories and provides 6 grams of protein including 84 milligrams of tryptophan.
Summary
This doesn’t mean you should consider eggs as a snack, though; they are easy to prepare, and protein-rich, which means they will also keep you full for longer. We are talking about a large egg and one large egg contains 72 calories only.
14. Strawberries and brie
If you are craving for a big plate of snack that does not have high amount of calorie, then strawberries are the best for you.
Strawberries are one of the best foods that contain vitamin C.
A cup of sliced strawberries contains 53 calories thus you could take two cups and still not exceed the required 200 calories for a late night snack.Trusted Source
On the other hand, you can take one cup of sliced strawberries and take one ounce of brie cheese. The cheese contributes 95 caloriesTrusted Source and 6 g of protein that helps in suppressing the hunger.
You should also note that brie and any other soft cheese should not be taken by pregnant women. Consumption of soft cheese is one of the ways through which one can contract listeria since it may lead to miscarriage.
Summary
Fresh strawberries are perfect when you need a large portion of something that looks great and isn’t going to set you back too many calories. Brie is served with nuts to give the body protein which will help one not to snack often. Strawberries for instance with one ounce of brie cheese has 147 calories in one cup (166g).
