Healthy Late-Night Snacks that Won’t Ruin Your Diet

You’ve probably heard over, and over that you shouldn’t eat late at night. Unfortunately, some people seem to be hardwired to be hungry at night – and denying your nature is a sure-fire way to get so frustrated that you give up on your weight-loss goals. Instead, find healthy ways to satisfy those midnight cravings without repercussions. Here are some ideas.

Cereal and Milk

You may typically think of breakfast when you think of cereal, but it’s a great snack at night, too. Make sure that your portions stay small (keep your entire snack under 300 calories), especially if heartburn is an issue. The milk contains protein and calcium and relaxes you naturally, as do the high-glycaemic carbs found in many cereals.

A Peanut Butter and Jelly Sandwich

Did you love these s a child? It’s time to revive this old classic. Peanut butter contains tryptophan, an amino acid that the brain converts to melatonin, which makes you sleepy. The carbs in the jelly and bread help make the tryptophan more available to the brain. That means that combining the three gives you the perfect late-night snack. Maximise its diet-friendliness by choosing natural peanut butter and whole-grain bread.

Cheese and Crackers

If you’re watching your weight, you may think that cheese and crackers are off-limits. However, nothing is off-limits as long as you keep an eye on serving sizes. Cheese and crackers are delicious and satisfying – have a couple with apple slices or cut veggies for volume.

A Turkey Sandwich

Start with whole-grain bread and layer on lean turkey, lettuce, tomato, and just a little mayo (or all the mustard you want). The combination of filling complex carbs and protein will make your tummy happy and help you fall asleep. Be sure to give yourself time to digest half of the sandwich to see if you’re indeed still hungry; if not, wrap the other half for the following day. Being too full will keep you awake.


Want a late-night snack that feels like you’re cheating on your diet? Popcorn is delicious, crunchy, and fun – and you can eat a lot of it without consuming too many calories. Air-popped popcorn is surprisingly low in calories and super easy to fit into a healthy diet. Skip the butter and add dried spices or even a little grated cheese for flavour.

These are just a few of the ways you can indulge your late-night snack cravings guilt-free. As long as you watch portion sizes, there’s no need to deprive yourself of those bedtime snacks you love.

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