health
Nutrition and diet
Preventive nutrition
Night eating: 5 foods that are healthy to snack on in the small hours
Everyone knows that nightly snacks in front of the TV are not a healthy habit and it probably does not help the diet, but sometimes you must have something small - that will be delicious, fun and satisfying and if possible, then also healthy.
Of course it is possible - here are examples
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Thursday, November 12, 2020, 3:10 p.m.
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Photo: Eden Bibbs
Eating at night is one of the first things to get rid of when trying to lose weight or maintain a healthy weight.
We are busy for most of the day so it is easier for us to keep orderly meals in this part of the day and avoid all kinds of unnecessary snacks, certainly when we are away from home.
But in the evening, when the noise of the day begins to fade and we sit comfortably on the couch, in front of the TV and near the pantry and refrigerator, that is where the real challenge begins.
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Theoretically, eating at night is not a recommended thing, but sometimes we just owe something small.
A snack in the small hours does not have to be terrible and horrible from a health or dietary point of view.
Here are some examples of night snacks that even nutritionists can live with in peace:
Crackers with cheese
There is protein, there is whole grains, there is crunch in the mouth.
Crackers with cheese (Photo: shutterstock)
Cheese is a source of protein, and crackers - whole wheat or whole grains, contain dietary fiber.
The combination of the two will leave you satisfied and satisfied.
Nutritionists recommend that a nightly snack stay in the 200-calorie range, so you can flow with your preferences regarding favorite cheese and the type of crackers you like to nibble on, and just adjust the amounts to fit that criterion.
A tablespoon of white cheese 5% fat for example, has 20 calories, and a thin slice (thin we said!) Of 22% yellow cheese has about 50 calories.
And on most cracker packages you will find a breakdown of calories per unit.
If you prefer bread - you can also replace the crackers with whole grain bread crumbs, or with two rice crackers.
Apple and peanut butter
You must try at least once.
Slice of apple with peanut butter (Photo: shutterstock)
Do not disqualify it until you try.
The apple slices give the crunch and fresh sourness and the peanut butter envelops them in a rich and pampering creaminess.
And it's a good substitute and most importantly - healthy, for all kinds of fatty and harmful foods that you may find yourself craving in the middle of the night.
Peanut butter is rich in protein and contains healthy fats that provide a feeling of satiety over time, and regulate the breakdown of sugar (from the apple) in the blood.
Earth
Some coarse salt on top, come on crack.
Red (Photo: shutterstock)
The soybeans stored inside the green pods are low in calories and high in protein.
The natural packaging in which they arrive is perfect for lovers of "nuts" because extracting the beans from the pods is very reminiscent of cracking kernels.
It's a lot of fun to snack on them in front of the TV, especially if you sprinkle a little coarse salt and other spices on top (you can use cumin, paprika or chili flakes - each with its own preference).
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popcorn
Better without oil.
Popcorn (Illustration: shutterstock)
Okay, admit it's good for you.
You sit at night in front of the TV, you want popcorn, but instead of trying to find a healthy substitute for it, you just ... make popcorn!
Perfect, no?
Pay attention to the small print but: no butter, very little oil.
The healthiest and most calorie-poor way to make popcorn is with the help of a dedicated device for roasting corn kernels using hot, oil-free air.
And instead of salt - sprinkle over some finely grated Parmesan cheese.
It will give popcorn saltiness and is healthier than just salt.
In terms of quantity: about 3 cups of oil-free popcorn will provide you with a nice, satisfying and enjoyable amount for a nightly snack, with a value of about 100-150 calories (depending on what you added to it), but keep in mind that if you do not have a hot air roaster and you use a microwave bag Or the old method - in a pot with oil, you will need to reduce the amount to meet the target of 200 calories.
Pistachios
Not only are they delicious, they will also help you fall asleep.
Pistachios (Illustration: shutterstock)
Pistachios are a source of healthy fats, protein and dietary fiber and in addition they naturally also contain melatonin which helps with sleep.
And besides, you know, they are really tasty and also provide a pleasant employment to the hands while snacking in front of the TV.
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