Healthy Meals for Late at Night

Late-night munchies can wreak havoc on your diet. During the nighttime your body does not expend much energy and eating unnecessary calories can therefore trigger weight gain. Many diets suggest you stop eating after 8 p.m. to avoid this excess weight. Boredom, fatigue and everyday stress make late-night eating hard to resist and often unhealthy foods, such as hamburgers, french fries, chocolate, cookies, potato chips, and ice cream are the preferred fare. Replace these unhealthy foods with healthier options, to avoid sabotaging your diet.

Salads

• If you want to eat late at night, make yourself a salad. Salads are easy on your digestive system and don't contain a lot of calories, so your diet stays intact. Select some mixed greens and add some chicken for protein. Protein helps fill you up, so you are less likely to overeat. Avoid heavy dressings which have many calories; stick to light and low-fat dressings. Instead of dousing your veggies with the dressing, have it on the side, so you can better control the amount you consume.

Cereals

• A bowl of cereal is an easy go-to meal during the late-night hours. Avoid cereals that are high in sugar, because these spike your blood sugar and leave you feeling hungry again fast. Consume a cereal that is high in fiber and protein and low in sugar and fat. Look for whole-grain varieties. Whole-grains are complex carbohydrates and digest slowly, so you feel full for a long period. Eat your cereal with low-fat or nonfat milk to keep the total calories low.

Soups

• Soup is an ideal late-night meal because it is easy to make and has a warming, soothing and filling affect. Many varieties are low in calories per serving and have added fiber. Eat water-based soups, such as vegetable and chicken soup, instead of creamy soups that are higher in calories. Check the sodium content per serving, if you opt for a tomato-based soup, because these tend to be rather high. If you crave a thick, creamy soup, drink two glasses of water beforehand, so you consume less soup.

Sandwiches

• A healthy sandwich late at night can be a satisfying late-night snack. Instead of using white bread, use whole-wheat bread because complex carbohydrates fill you up, digest slowly and don't spike your blood sugar. Place a slice of low-fat cheese on the sandwich or opt for a lean meat, such as turkey. To make your sandwich even more filling, add vegetables, such as lettuce and cucumber to it. If you crave something sweet after eating your sandwich, eat fruit, such as strawberries or an apple. The natural sugars will satisfy your sweet tooth.