Healthy Late-Night Snacks

It’s well after dark and your stomach is rumbling. The challenge is figuring out what you can eat that’s quick, tasty and won’t cause you to pack on the kilos. 
After all, there’s growing scientific evidence that eating too late at night could make weight control harder. 
Fortunately, if you’re truly hungry, a small, nutrient-rich snack under 200 calories is generally fine at night. Some snacks even contain compounds that may help you sleep better.

Eggs
Hardboiled eggs boast a lot of protein for not a lot of calories, so you can slice up two eggs before bedtime for a filling snack. They’re protein-rich and full of tryptophan. The American Sleep Association says they might make you sleepy for that reason. 
A serving of 2 whole boiled eggs contains 145 calories, 10 g fat (3 g saturated), 140 g carbs, 0 g sugar, 220 mg sodium, 0 g fiber, 13 g protein.

Fresh vegetable with a dip
If you're craving something crunchy and low-cal, fresh veggies are the ticket. Any combination of raw carrots, broccoli florets, cucumber slices, celery, capsicum slices, and cherry tomatoes will do nicely to help quell the rumbling in your stomach. Enhance the flavor—and get a healthy dose of z's-inducing calcium—with a dip made from plain low-fat cottage cheese or Greek yogurt.

Popcorn
Popcorn is a great p.m. snack because you can have a lot of it without breaking the calorie bank. In fact, 3 cups of air-popped popcorn have less than 100 calories and about 4 grams of fiber to satisfy your hunger. Skip the butter to save your waistline and mix it with dried spices instead for an extra flavor punch that adds nearly zero calories.

Apple and peanut butter
Slice up an apple and dip it into one tablespoon of natural peanut butter. The fiber in the apple and the healthy fat in the peanut butter is a combo that will tide you over until wake-up time. A serving contains 200 calories, 5 g fiber, 4 g protein.

Grapes
Grapes are a great snack when you’re craving something sweet, plus they contain melatonin. Frozen grapes are also a great snack, especially during warmer months.

Roasted Chickpea
Chickpeas have a fairly low-calorie density. This means they provide few calories relative to the amount of nutrients they contain.  Chickpeas boast protein, fiber, vitamins and minerals, making them a popular healthy choice. The protein and fiber in chickpeas may promote weight management due to their appetite-lowering effects and potential to help reduce calorie intake at meals.

Pistachio
Pistachios stand out among other nuts for their high levels of sleep-promoting melatonin. Though all plant foods are thought to naturally contain this substance, few have as much as pistachios. A 28 grams serving of shelled pistachios, which is about a handful, has 160 calories and about 6.5 mg of melatonin.

Strawberries
If you’re looking for a large snack serving that doesn’t pack a lot of calories, reach for fresh strawberries. Strawberries are an excellent source of vitamin C and contain a notable amount of melatonin.  One cup of sliced strawberries has only 53 calories. At that rate, you could enjoy two cups and still stay well below the recommended 200-calorie limit for late-night snacks.

Kiwi
This fuzzy-skinned, sweet-tart fruit is nutritious and figure-friendly. Two peeled kiwis pack only 93 calories, 5 grams of fiber. In addition, kiwis may help you sleep better.  The fruit was put to the test in a study in 24 adults with sleep difficulties. Participants ate two kiwis one hour before bed every night. After one month, people noticed a 35% decrease in the time it took them to fall asleep. They also slept about 13% longer and 5% better.

Protein smoothie
Eating a protein-rich snack before bed could support muscle repair and help slow down age-related muscle loss, particularly if you exercise routinely. Smoothies are an easy and tasty way to sneak in protein-rich milk before bed.  For example, blend 240 ml of low-fat milk with 110 grams of pineapple for a tropical treat with only around 160 calories. What’s more, milk is rich in tryptophan. Your body uses this amino acid to make both serotonin and melatonin, which aid sleep. Pineapple has been found to boost melatonin levels as well ​

Trail Mix
Dried fruits, nuts and seeds are typical healthy choices. Mix them together and pre-portion about one-fourth cup into snack-sized bags. Since trail mix ingredients are generally calorie-dense, it’s important to watch your portion size. A one-fourth-cup serving of trail mix averages 173 calorie. Besides supplying healthy fats, B vitamins and minerals, certain trail mix add-ins may even support sleep. For example, walnuts, sunflower seeds and dried cranberries have been noted for their melatonin contents​

Low-fat yogurt and fruits
We already know that  yogurt is a great source of protein, but it can also help us catch some z’s, too. The calcium in yogurt helps your brain use tryptophan and melatonin. One University of Pennsylvania sleep study even suggests that it can help you stay asleep longer. Instead of loading up on a sugary sweetener (and potentially throwing your blood sugar out of whack), top your bowl with fresh fruit and crunchy chia seeds.​

Goji Berries
The red-orange color of these sweet-tart berries hints at their rich supply of antioxidants, including carotenoids. Goji berries also contain a bit of melatonin, which may help you sleep.  In a preliminary, two-week study, participants drank 120 ml of goji berry juice or a placebo beverage. More than 80% of people in the goji berry group reported improved sleep quality, and about 70% found it easier to wake up, while around 50% reported feeling less tired. People in the placebo group reported no such benefits.​

Pumpkin seeds
A 28-gram serving of pumpkin seeds has 146 calories and provides150mg of magnesium, which has been linked to better sleep.  Pumpkin seeds are also rich in tryptophan. Eating some carbs like half an apple or some raisins together with pumpkin seeds encourages your body to route the tryptophan in the seeds to your brain to make melatonin. In a small, preliminary, one-week study, some participants consumed 250 mg of tryptophan from pumpkin seeds daily, plus carbs in the form of a nutrition bar. These people slept 5% better and spent less time awake​

Hot Cereal
Hot cereal isn’t just for breakfast. It’s also a great way to wind down at night. Hot, whole-grain cereals like oatmeal are good sources of fiber. You can also think outside the box by toppings like cinnamon, nuts or dried fruit. Besides satisfying your hunger, oats are natural sources of melatonin.  One three-quarter cup (175 grams) of cooked oatmeal made with water averages 124 calories. Sprinkling it with 1 tablespoon (9 grams) of raisins adds 27 calories​