Senior Health 8 Satisfying and Healthy Night-Time Snacks 9/13/2024 | By Christina Manian RDN It’s all too common to feel nagging hunger pangs in the hours between dinner and bedtime. But night-time snacks and drinks are notorious for being less-than-healthy. And while certainly delicious, certain options can also negatively impact sleep and leave you wanting more. Here are some great choices that are satisfying, nutritious, and support optimal sleep, too. Nutrients for healthy night snacks Foods with these nutrients aren’t just healthy for you, but they also support a good night’s rest — so they’re perfect healthy night snacks: Fiber Magnesium Vitamin D Omega-3 fatty acids Antioxidants Tryptophan Melatonin Healthy night-time snacks that are good and good for you Handful of walnuts or almonds Walnuts are packed with sleep-promoting omega-3 fatty acids, while both almonds and walnuts are filled with fiber, antioxidants, melatonin and magnesium — plus a bit of plant protein too. Mini smoothie bowl with tart cherries The satisfying sweetness of a smoothie bowl is perfect after dinner. Smoothies are also an ideal vehicle for sleep-inducing additions like tart cherries (or tart cherry juice), frozen berries, grapes and even oats. Smoked salmon on whole wheat crackers The unctuous fattiness of smoked salmon will not only help curb your night-time hunger and salt cravings, but it may also promote better sleep. This is due to its omega-3 fatty acids and vitamin D. Try smoked salmon on whole wheat crackers with a swipe of cream cheese and a sprinkle of fresh dill. Overnight oats with chia seeds Overnight oats can save the day at night — not just at breakfast time. They contain omega-3 fatty acids, melatonin, magnesium, fiber, and antioxidants found in ingredients like oats and chia seeds. Top with berries and a splash of milk to help with those sugar cravings. Turkey roll-ups The tryptophan found in turkey (and chicken!) will help you have a more complete night’s sleep, making turkey roll-ups the perfect slightly salty night time snack. Roll up nitrate-free, low-sodium deli turkey with lettuce, tomato, your condiments of choice, and maybe a slice of cheese. Yogurt with fruit and granola A bowl of protein- and calcium-packed yogurt, topped with fruit, granola, or some chopped nuts, is always a satisfying snack, and even more so with a sprinkling of omega-3-rich chia seeds or hemp hearts. The tryptophan and vitamin D found in yogurt, especially, will also promote healthy sleep. Fresh veggies and cottage cheese dip Crunchy foods are a common craving in the hours after dinner. High-fiber popcorn and protein-filled edamame are excellent choices, but don’t sleep on fresh-cut veggies and a satisfying dip. Dip them in vitamin D and tryptophan-rich cottage cheese to promote sleep and add an irresistibly savory bite. Popcorn If you need something truly zero-fuss — just a light, airy, crunchy bite — reach for a few handfuls of plain or lightly salted popcorn. This snack is technically a whole grain that’ll provide a bit more fiber than other late-night, bagged snacks like potato chips or pretzels. Foods to avoid if you want a healthy night sleep On the other side of the coin, certain foods can disrupt nightly sleep or leave us still-hungry and lacking satisfying nutrients. These include: Alcohol, high-sugar products, ultra-processed foods Caffeine Spicy foods and high-saturated fat foods Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com. ©2024 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC. Read more about smart bedtime snacking on Seniors Guide: The Worst Bedtime Snacks Read More Christina Manian RDN