12 light foods to eat at night and have a more restful sleep

With the rush of everyday life, what many want, when they get home, is to have a practical snack before finally going to bed. But eating at night requires care: it is best to eat light foods that do not make digestion difficult. Check out tips from nutritionist Bárbara Benvenutti (CRN-8 1355-9) to assemble the ideal dish!

Soothing components for a good night’s sleep

According to studies, eating fatty and salty foods at night makes digestion difficult, while spicy and acidic foods can cause heartburn. On the other hand, “hot liquids make you drowsy by raising your body temperature”. This is the case with warm milk, which also contains calcium and tryptophan. See other components pointed out in the study that act as natural tranquilizers:

• Tryptophan: in addition to causing drowsiness, this amino acid helps the body produce serotonin – a hormone that calms down and, consequently, promotes a good night’s sleep. It takes about 1 hour to reach the brain and is present in wholegrain products and seeds.
• Melatonin: This hormone is affected by light and helps regulate the sleep cycle. You can find it naturally in foods like oatmeal and cherries.
• Calcium: in addition to helping to convert tryptophan into melatonin, the mineral also influences nerve impulses. Thus, it is important that there are no interruptions in sleep. Semi-skimmed milk and yogurt, for example, are good sources of calcium.
• Magnesium: this mineral helps to reduce the production of cortisol (stress hormone), in addition to regulating muscle contractions and preventing cramps. It is present in almonds and cereal bran.
• Potassium: It also helps prevent cramps and improves Restless Legs Syndrome by preventing muscle contractions during sleep. Bananas and sweet potatoes are good sources of this mineral.

Due to the different calming effects that these components have on the body, eating foods in which they are present can be a way to ensure a more peaceful and uninterrupted night’s sleep.

12 light foods you can eat at night

Do you want to know light foods that can be included in your evening menu? Below, you can see 12 options recommended by nutritionist Bárbara Benvenutti, combined in 4 dishes that will guarantee an ideal snack or dinner. Follow:

Grilled fish, green leaf salad and puree

The nutritionist recommends combining grilled fish with a salad of greens and a small portion (maximum 3 tablespoons) of a low glycemic index carbohydrate, such as a puree of yam or persimmon.
Barbara explains that “white meat is a light meat to eat at night, so fish is ideal”. The salad “is rich in fiber and will help you feel full at night”.

Whey protein, fruit, nut milk and oatmeal

Another tip is to prepare a light shake that can be taken at night and replaces a meal very well. To do this, combine a protein powder of the flavor of your choice (preferably with a natural sweetener) with a low-glycemic fruit such as strawberry or kiwi. To hit the blender, add chestnut milk and oatmeal.

The nutritionist explains that “whey protein will be the protein of the meal and fruits will be the carbohydrate with a low glycemic index and glycemic load”. Nut milk is a good source of fat. “Including the oatmeal, it has a good amount of fiber as well”, comments Bárbara.

Vegetable, chicken and seed broth

For a light dinner, the nutritionist recommends preparing a mix of vegetables in the form of broth. To do this, cook various types of vegetables and blend them in a blender, then season to transform into broth.

Bárbara recommends combining the broth with cubed chicken, which “is also a white meat that can be eaten at night, as it is not too heavy”. Another tip is to sprinkle some toasted chia, pumpkin or sunflower seeds on top “to give the broth crunchiness, in addition to being a good source of fat”.

eggs and cheese

Another great food option to eat at night is eggs. The nutritionist recommends consuming 2 or 3 scrambled eggs with a slice of cheese. For this, she recommends using an option “that has better digestibility, such as buffalo cheese or semi-cured Minas cheese”. If you want, you can also combine the dish with a piece of toast.

Did you like the tips? Choose your favorite combination to put into practice at your next evening meal. Thus, you guarantee a light, tasty and healthy dinner or snack.

What foods should be avoided?

Barbara explains that, in fact, we should reduce food intake at night. So, there is no forbidden food at this time, but there are foods that can be worse. She checks out, below, the items pointed out by the nutritionist as the most harmful:

• Sweets: the specialist explains that the consumption of a lot of sugar at night is terrible and super contraindicated. “A lot of people drink whole milk with chocolate milk before bed, which is a bad choice,” she says.
• Red meat: according to the nutritionist, it is also not a good food to consume at night. That’s because red meat has a “longer digestibility, which can disrupt sleep quality”.
• Fatty foods: as an example, Barbara mentions hamburgers. She explains that many times, “people prepare these sandwiches with old fat, which causes an excess production of free radicals in our body and lowers immunity”.
• Fried foods: although the intake of fried foods is not recommended at any time of the day, the nutritionist comments that they are even more contraindicated at night.

And another very important tip: don’t forget to drink water, as staying hydrated is a big step to avoid overeating at night. Food reeducation is necessary to keep your health up to date, your body in balance and your brain working at full steam!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.