Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital (WNG file photo)
by Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
For people trying to lose weight, habitual nighttime snacking is often a barrier. After dinner snacks, pre-bedtime snacks, and midnight snacks can lead to an increase in calorie consumption and ultimately, can negatively impact weight management. Many of these behaviors often result from boredom or stress. However, hunger late at night may be indicative of a poorly balanced dinner meal. There are many things to consider if you are a night snacker. Try some of these dietary modifications to cut down on night snacking, especially when you typically make unhealthy choices.
- Adjust timing: Eating only dinner as opposed to eating consistent meals throughout the day can lead to overeating at night. Try to incorporate a balanced breakfast and lunch, including whole grains, protein, fruits and vegetables, to prevent this. You need more nutrition during your busiest, most active times of day.
- Balance Meals: A meal consisting of just a garden salad is not going to satiate you for very long. Instead, include good sources of lean protein and fiber with each meal. Healthy proteins include chicken, turkey, eggs, nuts/seeds, beans, legumes and fish/tuna. Try to stick to about 3 oz of protein per serving, which is about the size of a deck of cards. High fiber foods such as whole grains, raw fruits and vegetables are also a healthy part of a meal. The combination of protein and fiber will help keep you full for hours. Adding walnuts, grilled chicken and roasted sweet potatoes to that garden salad will be much more satiating!
- Eat Mindfully: Eating while distracted can also lead to excessive snacking. When you eat in front of the T.V., while on your phone/tablet, or while reading, you are less likely to pay attention to the amount of food you eat. Practice mindful eating by paying attention to the food you eat without distractions.
- Acknowledge hunger cues: Many people eat out of stress or boredom at night without actually feeling hunger. Before you eat, rate your hunger level on a scale of 1 to 10 to determine whether you are actually hungry or not. You could also ask yourself if you are sad, bored, or stressed in order to put things into perspective. If you truly feel hungry and you have ruled out the above suggestions, have a healthy snack such as a piece of fruit, Greek yogurt, light popcorn or a low-fat cheese stick.
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Baystate Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
