nutrition

10 bites to perk-up your late nights

These days, hectic lifestyle has increased complication in the workplace, academics; a plethora of ready- to-eat junk food option have brought about a massive change in people’s eating habits and lifestyle. With a portable laptop and the advent of BYOD (Bring your own device) in today’s corporate culture, more and more people take their work home.  This change in lifestyle results in irregular working hours that stretch late into the night and irregular eating habits.

Normally, late night eating is not considered as a very healthy practice, but if the selection of snacks for late nibble is done intelligently, it can help getting a good night’s sleep. And a good sleep is associated with lot many health benefits.

  • It gives clarity in thoughts
  • Boost reflexes
  • Banishes the dark eye circle
  • Improves mood and makes you emotionally stable
  • It benefits your mind, heart and weight
  • Improves memory

Believe it or not, but whatever you eat before going to bed has a serious impact on your quality of sleep. Research says that eating foods high in saturated fat and low in fibre may lead to reduced duration of sleep, which later affects the physical and mental energy.

To help you catch up that healthy sleep, and for your healthy eating practice, we’ve listed a whole group of snacks that you should eat before getting between the sheets for a sound sleep.

  1. **Bowl of the Greek yogurt, pomegranate mix –
    ** The stimulating tart flavor and the abundance of antioxidants present in pomegranate make it’s a nutrition rich fruit. Half bowl of Greek yogurt mixed with a hand full of pomegranate can be one healthy choice to neutralize your late night urge for food. The Protein content of Greek yogurt is nearly twice with only half of the carbohydrates if compared with regular plain yogurt. Greek yogurt is also effective if you are trying to lose weight.
  2. Munch cool cucumber instead hot chips- This low-calorie veggie is full of nutritional value. It is naturally low in calorie and carbohydrate content. Zero percentage of fat present in cucumber makes it stand on the list. 96 percentages of water present in a cucumber slow down hunger and provides the satiety value (feeling of fullness).
  3. Gorge on Watermelon- As you all think watermelon only contain sugar and water, watermelon is actually considered a healthy, nutrition dense fruit. The high amount of vitamins, antioxidants and minerals and negligible calorie makes is one best late night nibble. Cut them in cubes or blend them in mixer, watermelon is healthy in all forms.
  4. **Sprouts are the best-
    ** The Mung bean or Garbanzo bean (another name: Chickpea, Bengal gram, Egyptian pea) are rich sources of protein and if they are sprouted the quality of the nutrient they provide gets doubled. Sprouting is a simple germination process of overnight soaking and keeping soaked seeds under a damp cloth for germination. Experts speak that the number of enzymes (responsible for boosting metabolism) in sprouts increases nearly to 100 times and the quality of protein gets better. The fibre content of the garbanzo bean and mung bean increase substantially during the process of sprouting. They can be eaten raw or steamed. The addition of chopped onion, tomato seasoned with pepper, salt can satisfy your taste buds.
  5. Kale chips for healthy snacking-
    The presence of series of nutrients in Kale makes it widely accepted by all. Kale is totally loaded with a variety of nutrients such as vitamin B, dietary fibre, potassium, calcium, vitamin E, Iron, magnesium, and antioxidants. Eating kale chips can be a good option to overcome the food craving at night.
  6. **Make banana magical-
    ** Bananas are healthy and can be included in the late night food list. Have it whole or make some yummy dish out of it, for the love of food. You can eat a banana in a variety of forms like soft serve banana ice cream (put a chilled banana in a food blender and blend it to get smoother ice cream look alike paste, chill it for 15 minutes and garnish with pomegranate or almond to increase the nutritive value and appearance), banana smoothies or shake.
  7. Airy popped Popcorn –
    When it comes to healthy snacks the first name that pops up in every brain is popcorn. These air popped kernels are low in calories and high in fibre. They are a good source of antioxidants. Keeping the nutritional value in mind, olive oil can be added to enhance the flavour in popcorn. It’s a healthy snack to fight against food addiction and they can serve as the best option to fulfill the desire of continuous chewing.
  8. The crunch of walnut –
    If you’re cutting the consumption of carbohydrates in your late night snack, give a try to this crunchy bite. Walnut works to relieve the evening hunger (it can also be added in the breakfast cereal bowl). Walnuts are an amazing source of anti-inflammatory omega-3 essential fatty acid. They are a good source of antioxidants and contain a high level of manganese and copper.
  9. Veggies topped Crackers-
    This lip-smacking nutritious snack can easily become your favourite choice. Try purchasing crackers made up of ground sesame seeds or multi-grains for a healthy bite. Dress them with cottage cheese, grated carrot and pepper.
  10. Dark chocolate-
    For those with a sweet tooth, dark chocolate can be eaten as a late night snack. The presence of seventy percent of cocoa and less sugar makes it a healthy Dark chocolate is one among the best sources of antioxidants on the planet. Studies show except chocolate syrup; dark chocolate is very good in nutrient content. They can improve health and lower the risk of heart diseases.

Now that you have a whole variety of (sweet, salty or sour) late-night healthy snack list to look at, make a wise decision of choosing what you eat. No more will the feeling of guilt of unhealthy eating will keep you up at night.

Happy Healthy Snacking!

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