For many, nighttime snack cravings have them reaching into the cabinet and grabbing whatever sugary snack they can get their hands on. Overeating at night can derail the work you did by eating healthfully during the day. Choose healthy snacks to eat at night to quiet your rumbling stomach before bedtime.
Fruits and Vegetables
Fruits and vegetables are a convenient healthy snack that can help reduce colorectal cancer risk, reports research published in the May 2009 "American Journal of Clinical Nutrition." Researchers found those who regularly consumed fruits and vegetables had a 15 percent lower colorectal cancer risk compared to those that seldom ate produce. The study notes that every 100 g serving you eat each day reduces colorectal cancer risk by 5 percent. Convenient fruit and vegetable snacks include melon, bananas, raw broccoli and celery.
Low-Fat Dairy
Low-fat dairy products, like cottage cheese, milk and yogurt provide your body with important nutrients like calcium, riboflavin, protein and vitamin D. Additionally, snacking on low-fat dairy at night can help you sleep better, Stanford University reports. Dairy products are rich in the amino acid tryptophan. Tryptophan gets converted to the sleep-inducing neurotransmitter melatonin in the brain, promoting restful sleep.
Nuts
Raw nuts, like peanuts and chestnuts, can stave off Type 2 diabetes, a study in the November 2002 issue of "JAMA" reported. Researchers found that eating five or more nut servings per week reduced Type 2 diabetes risk by about 25 percent. Choose unsalted, unprocessed nuts, and limit your intake, as they're high in calories.
Whole Grains
Easy to make whole grains, like sugar-free instant oatmeal, whole-wheat toast and whole-grain cereal are abundant in iron, thiamine, selenium and dietary fiber. Snacking on whole grains and eating a whole grain-rich diet during the day can significantly reduce the risk of developing cardiovascular disease. The soluble fiber in whole grains reduces cholesterol absorption by your body, reducing total and "bad" cholesterol levels.
References
- "The American Journal of Clinical Nutrition"; Fruit, Vegetables, and Colorectal Cancer Risk: the European Prospective Investigation into Cancer and Nutrition; Franzel J.B. van Duijnhoven, et al.; Apr. 1, 2009
- Stanford University; How to Sleep Well; Apr. 7, 1999
- "JAMA"; Nut and Peanut Butter Consumption and Risk of Type 2 Diabetes in Women; R. Jiang, et al.; Nov. 27, 2002
- MayoClinic.com; Whole Grains: Hearty Options for a Healthy Diet; Jun. 21, 2009
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