Late Night Snacks

Ever feel hunger pangs at 12 in the morning whilst studying for your midterm? Avoid heavy, saturated chips and snacks that would do you more harm than good and replace them with these few ideas:

Dark Chocolate

Chocolate is often seen as a forbidden food -- but not all chocolate is created equal. There is a big nutritional difference between your average convenience-store chocolate candy and cacao-rich dark chocolate. The dark chocolate lacks the high added sugar content of traditional chocolate and instead provides you an antioxidant punch that has been shown to lower blood pressure, improve insulin sensitivity, fight inflammation and improve your mood. Next time you need to wind down at night, have an ounce of your favorite dark chocolate (70 percent cacao or greater).

Pistachios

Pistachios in the shell are an excellent nighttime snack because the shelling process requires some work, consequently slowing down how fast you can eat them. The slower you eat, the less you will consume. Another bonus with pistachios is that you get to eat more nuts per ounce (49 nuts) than any other nut. The combination of getting to eat more and having to eat them slower makes pistachios one of the best options. In addition, nuts come with a unique nutritional package because they contain fiber, biotin, vitamin B6, thiamin, folate, unsaturated fats and plant sterols, all of which makes them highly nutritious as well as satisfying. If you are looking for something more, you can pair pistachios with goat cheese or a fruit like raspberries.

Raspberry Greek Yogurt Pops

Popsicles are a simple after-dinner snack, but if you buy them at the grocery store they’re essentially sugar and food dye. With this simple recipe for frozen Greek yogurt pops, you can do much better; it’s a nutritional treat with minimal prep. Greek yogurt is regular yogurt’s nutritionally superior sibling, with typically double the protein and half the carbs per serving. To make frozen Greek yogurt pops, mash three-quarters of a cup of raspberries in two cups of 2% plain Greek yogurt. Portion this mixture into popsicle molds and place in the freezer for several hours until completely frozen.

Pumpkin Seeds

The hallmark of a good nighttime snack is a food that will fulfill a nagging craving while at the same time helping you to relax, unwind and get ready for bed. Roasted pumpkin seeds meet this challenge. One serving of pumpkin seeds contains almost 50 percent of your recommended intake of magnesium. Magnesium is an essential mineral that is used in more than 300 reactions in your body. One key area that magnesium addresses is relaxation. Magnesium is a relaxant, and high-magnesium snacks are ideal for helping you unwind at night. And the slight saltiness of roasted pumpkin seeds curbs your salty-snack craving that is usually quelled with potato chips. Next time you want to munch on something while watching your favorite TV show, reach for a quarter-cup of roasted pumpkin seeds.

Warm Milk and Honey

Warm milk has long been used as a sleep aid, making it a good late-night snack choice if you have trouble dozing off at night. It’s interesting to note that, despite people swearing by the effectiveness of a warm glass of milk aiding in relaxation efforts, the effect may be more psychological than physiological. It was once thought that the tryptophan in milk led to increases in the feel-good hormone serotonin. However, the additional amino acids in milk can actually prevent the tryptophan from preferentially getting into your brain. Adding honey to your warm milk will slightly boost the sugar content of your snack. This extra sugar is easily digested and can stimulate hormones that drive the formation of serotonin, making your warm milk assist in your sleep efforts from a psychological and physiological perspective.

 Frozen Blueberries

The cold sweetness of frozen blueberries is very refreshing at the end of the day. Frozen blueberries are packed with just as many high-powered antioxidants as their fresh counterparts because they are flash frozen at peak ripeness. Blueberries are one of the best foods that you can eat for your health. Research has shown that the nutrients in blueberries can help improve brain function and heart health. If your diet can afford the extra calories, adding two tablespoons of cream ups the richness and sweetness of the treat.