Milk and Cookies Anyone?
If I am hungry, I am going to eat. It does not matter if it’s 6am or 11:30pm, my body knows it needs some kind of sustenance. The type of snacks I eat throughout the day can vary. I allot ~250 “discretionary calories” per day. “Discretionary calories” can be used for any type of treat you wish to consume. This could mean that piece of cake you ate at work, a handful of french fries at lunch, or some ice cream with your husband or friends in the evening. Once I exceed my 250 calorie max, I try to avoid any other treats and focus my remaining calories to meet the nutritional needs of my body. So if I get hungry for a late night snack, whether I grab a cookie or some fruit and yogurt depends on if I have already used up my discretionary calories for the day.
The reason late night snacks have gotten a bad rap and are associated with weight gain is because the typical late night snack consists of high calorie foods that are NOT used in a discretionary way. If you must have your daily dose of chocolate in the evening, you have to factor in those calories with the other foods you have consumed throughout the day. If you have already met your energy needs and are continuing to munch, you will gain weight no matter when you eat or what foods you are consuming. In the end, it all comes down to the caloric intake your body requires on a daily basis. If you exceed what your body is expending, weight gain is inevitable. I suggest visiting sites like SparkPeople.com or TheDailyPlate.com to determine what your daily calorie needs should be.
SOME OTHER TIPS AND ADVICE:
- Hungry or just thirsty? I want to address the fact that sometimes your stomach may be growling in the evening because you are actually thirsty. Try sipping on a glass of water with lemon or a mug of decaffeinated tea. If the growling goes away, then your body may have just been dehydrated!!
- Allot for your nighttime snack. I am not telling you to give up your evening snack; if you are hungry, then you should listen to your body. However, make wise choices based on the other foods you have eaten earlier in the day. If you ate a huge slice of cheesecake at 3pm, you probably do not need a bowl of ice cream as a late night snack. Also, since you are essentially “winding down” in the evening, excessive amounts of calories are not necessary because you are not as active. Limit your snacking to ~100-200 calories and this will help with weight management.
- When is the best time to eat at night? Although the time of day you are eating does not contribute to weight gain, try to avoid consuming foods 1-2 hours before it is time for bed. This way you are not overwhelming your digestive tract and interrupting it’s ability to repair itself while sleeping. You will wake up feeling so much more refreshed!
- Wise snacks: Good choices for late night snacks are something healthy and light enough to be digested before bedtime. Pick a source of complex carbohydrates (whole grains, fruits and vegetables, low-fat milk or yogurt) and protein that is around 100-200 calories. Try to avoid foods with any type of caffeine content, as this can disturb your slumber.
Healthy Snack Ideas:
- 2 oz of albacore tuna mixed with nonfat, plain Greek yogurt, celery, carrot spread on 1-3 whole grain crackers
- Guacamole dip served with an assortment of veggies
- 1 slice of whole grain bread, spread with 1 T natural almond or peanut butter
- 2 whole or multigrain crackers with reduced fat cheddar cheese slices
- 1 small apple diced and spread with 1-2 tsp of almond butter, sprinkle with a few raisins if desired!
- ~6-8 oz of organic, low-fat yogurt with 1/2 cup of berries and topped with 2 tsp flaxseed
- 1 whole wheat English muffin topped with 2 T of hummus and 2 green leaf lettuce leaves
- 1 hard boiled egg with 1/4 cup of whole grain cereal
- 1/2 cup of whole grain cereal, 1/2 cup for berries, and 1/2 cup of skim milk
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