Perhaps you’re a stressed office worker who needs to get rid of stress by eating. Or maybe you’re a student studying for an exam and need to feel some comfort. Maybe your mouth is just plain boring and you want something to eat. Whatever the reason, it is inevitable that we will need to eat at night due to the abundance of food options and our extended lifestyle.

We must understand why we feel hungry at night in order to eat well. What makes supper so unhealthy? How can we find a balance?

Why is it unhealthy to eat supper?

We are tired after a long day and need to get some rest. Our bodies will produce hormones that control our appetite, so we will need to be awake to study or work overtime. This makes us more likely to choose high-oil and high-sugar foods (such as French fries or fried chicken, instant noodles, potato chips, etc.). This could be due to lack or reward.

A 2012 study also found that our bodies have different digestive speeds. Night digestion is slower than daytime. The body begins to convert food into fat 1-2 hours before it goes to bed. It doesn’t matter what type of food you eat or how your body digests it, it is easier to gain weight at night than it is during the day. This will impact the quality of your sleep, affect your digestion, and cause abdominal distension, memory loss, and stomach indigestion.

Which is better: to eat or not eat? This is an important question to consider

If you feel hungry, or just have a habit of eating, it is important to first determine if you really are hungry. It could be a habit or a desire. Drink water, apply pressure, then write down your food preferences on a piece paper. Then, when you wake up, it is likely that you don’t want any more.

We have the following healthy, tasty, convenient, and satisfying snacks for you if you really feel hungry:

Oatmeal is the warmth you need in the middle of the night

Who said oatmeal could only be used for breakfast? A small bowl of warm, sweet oatmeal can make a long day seem much more enjoyable. Try to avoid ready-to-eat, high-sugar bagged oats. Instead, choose traditional rolled oatmeal (rolled oats with whole grains), which are healthier and more delicious.

Half a cup of oats should be poured into the cup. Add milk (no oatmeal can be used), stir, and heat in the microwave for about one and a quarter to two minutes. You can adjust the amount of milk to suit your taste. Oatmeal absorbs the sweetness of milk perfectly during heating. It will be soft and chewy. It’s thicker than porridge, and is more filling than most other foods. You can add some blueberries to the mixture to increase its sweetness. Mix the blueberry juice with the pulp to make the sweetness more intense.

Natural Nuts – The little guardian for nourishing the brain and strengthening the spleen

Researchers conducted an eight-year study of over 50,000 women. They found that long-term nuts use is associated with weight loss and control. Nuts rich in vitamins such as almonds, walnuts and cashews can help increase the body’s healthy fat. Also, the digestive speed of these nuts is slower which can prolong the feeling that you are full. It is better to eat a handful of nuts than consuming a whole bag of potato chips if your stomach is upset. You can sprinkle nuts on sugar-free yogurt, which has more calcium and protein, if you feel the nuts are too dry. (healthy)

There are many flavore nuts available, including honey, mustard and butter. These flavore nuts can be high in calories, high sugar, and are high in oil. These nuts are not recommended. Nuts: Eat less!

Apple peanut butter: A refreshing, thick double-spice

A 2018 study found that peanut butter (and other nuts) can help reduce the likelihood of people gaining weight. Peanut butter is high in quality fats, vitamins, and proteins, which can increase satiety. If peanut butter is consumed with high-sugar, high-carbon bread before bed, the blood sugar levels will rise and the body won’t have enough time to digest it. In the end, it will become excess fat. You can also substitute bread for peanut butter by using cold, crisp slices of apple. This will make the snack more nutritious. You can make a delicious and easy night snack by simply cutting the apple into small pieces and spreading peanut butter. (healthy)

Hard-boiled eggs: Regulars for breakfast, lunch, and dinner

Oiled eggs are high-protein, low-saturated fat foods and are great for morning and evening. Boiled eggs also contain melatonin which can help promote sleep. To prevent eggs from swelling due heat, boil the eggs in cold water. Once they are boiling, drain the water and then boil the eggs for 6-10 minutes. The eggs can then be boiled for another 6-10 minutes to cook until the egg is tender. Finally, peel the eggs for consumption. You can add chili powder or black pepper to the eggs to make them more flavorful. However, it is not recommended that you use high-calorie sauces like mayonnaise. (healthy)

Banana cup muffins: do it yourself healthier

You only need five minutes to prepare a delicious and convenient cup muffin. Make a paste of a ripe banana by cutting it in half and then putting it in a cup. Add one tablespoon of milk, one tablespoon of oil, one teaspoon honey, three spoonfuls of flour, and one teaspoon of baking soda. Stir well and heat the cup in the microwave for 45 seconds or one minute. You can add raisins or dark chocolate to the batter if you like. You can make 2 bananas, share them with your roommates or family, or just treat yourself!

There are many delicious and healthy late-night snacks. Take back your little sinful hand when you reach for potato chips next time you are craving something late-night.