What nutritionists eat before bed

Snack selection from a specialist

Let's start by debunking the myth that eating before bed is taboo. Despite the common belief that late-night snacks inevitably lead to weight gain, a healthy bedtime snack can actually help maintain a healthy weight, control appetite, and manage blood sugar levels. We asked nutritionists from around the world to share their favorite late-night snacks.

A glass of milk

Warm milk before bed isn't just an old tradition. Drinking milk (warm or cold) before bed is actually a good choice. "I like to have a glass of milk when I'm hungry before bed," says Alabama-based nutritionist Stacy Lewis. "Every ounce of milk contains 1 gram of protein. This helps keep me full until breakfast."

Greek yogurt

Another good dairy option is Greek yogurt, suggests health and fitness expert Edwina Clark, MS, a registered dietitian and sports nutritionist. "A bowl of fruit and Greek yogurt gives us the creamy sweetness of ice cream without the sugar and fat," she says. "Yogurt is also rich in probiotics, which can help improve digestion, and it's a source of the amino acid tryptophan, which helps regulate circadian rhythms."

Chocolate covered almonds

Romina Barritta, a registered dietitian, reminds us that a late-night snack may not be necessary. She recommends keeping track of what time you ate dinner to avoid mindless munching. "In Argentina, dinner is served late, around 8:30 or 9:00 PM, so there's no point in snacking before bed... But as it turns out, a decaf espresso with a little milk and dark chocolate almonds is my jam."

Peanut butter

Many dietitians love peanut butter. Brynn McDowell, a registered dietitian, snacks on something nutritious and slightly sweet. "My favorite evening snack is a spoonful of peanut butter sprinkled with chocolate chips. It's creamy and crunchy, has protein and fat for filling, and a little sweetness for a satisfying treat."

Popcorn

Did you know that popcorn counts toward your daily whole grain intake? "One of my bedtime snacks is popcorn with a pinch of salt," admits Kara Elizabeth Carter, a registered dietitian. You can also use your microwave to make popcorn.

Fruits with cheese

A great late-night snack is a combination of cheese and fruit. According to Dani Sindelar, a registered dietitian, apple slices and cheese are the perfect combination of sweet and salty.

Herbal tea

Most nutritionists swear by a cup of tea before bed. "Eat less, drink more!" is the mantra of registered dietitian Jessie Ferman. "Warm herbal tea is my number one choice for getting me started with a mellow, flavorful pre-sleep routine." Popular teas include chamomile, lavender, and rooibos.

Pumpkin seeds

Nutritionist Tracy Jablon Brenner drinks pumpkin seed tea. "Pumpkin seeds are high in magnesium and tryptophan, an amino acid useful for treating insomnia (the body converts tryptophan into serotonin, and then into melatonin, the relaxing sleep hormone)."

Pita chips with hummus

Midnight snacks don't have to be complicated. Another great combination of healthy carbs and protein can be found in a bowl of hummus with a handful of pita chips (for dipping). Trisha Benjamin Root, a registered dietitian, notes, "Protein and carbs give me fuel all night long."

Frozen fruits

Craving a frozen treat? Take this advice from nutritionist Jessica Cording: "I love frozen berries as a late-night snack—they're the perfect mix of tart and sweet—and they pair well with other 'late-night superfoods.'" "If I know I need some protein, I'll add some white Greek yogurt, ricotta, or a slice of cheese."



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