NIGHT SNACKS: WHAT DO NUTRITIONISTS EAT BEFORE SLEEP?

Not sure what to eat to satisfy a post-dinner craving? We asked several nutritionists which snacks they choose before bed to satisfy nighttime hunger without the guilt.

Nighttime snacks from nutritionists

Before thinking about a late snack, nutritionist Federica Patrinicola advises asking yourself a few questions: Have you eaten enough during the day? Do you go to bed very late? Were the main meals balanced and satisfying? These thoughts help to understand if a snack is really necessary or if you need to review your daily diet. It is also important to consider the role of carbohydrates at dinner: foods such as pasta or brown rice, consumed in appropriate quantities, can promote sleep because they provide tryptophan, a precursor of melatonin, the hormone that regulates the sleep-wake rhythm.

1. Greek yogurt

“When I'm hungry after dinner, I choose Greek yogurt, a nutritious and yet easy to digest food,” explains Federica Patrinicola. Served with blueberries and dried fruit, it’s a good nighttime snack option, even right before bed. It provides protein and healthy fats that promote satiety; the tryptophan present in yogurt contributes to relaxation and improves the quality of sleep. Dried fruits add good fats and blueberries add antioxidants.

2. Nuts covered in dark chocolate

“Dark chocolate-covered nuts are great for satisfying the sweet tooth that may arise after dinner,” suggests nutritional biologist Giulia Vincenzo. They provide essential fatty acids, while dark chocolate is rich in polyphenols and magnesium, with relaxing effects.

3. Warm milk

Drinking a glass of hot milk is a real treat before going to bed. “It provides good amounts of tryptophan, an amino acid essential for the synthesis of serotonin,” emphasizes Giulia Vincenzo. “Milk is also rich in other calming principles such as calcium and beneficial lipids which promote nighttime rest. »

4. Ricotta

“When I want a delicious snack before going to sleep, I eat a spoonful of ricotta spread on a slice of crispy Wasa bread,” says Monica Giovacchini, nutritional biologist. “I then add some blueberries and almond slivers for a complete snack. Low glycemic index carbohydrates help prevent low blood sugar levels and promote falling asleep quickly. Casein stimulates lean mass and this snack provides an amino acid that promotes the formation of melatonin, the sleep hormone. »

5. Pistachios

“Paired with a relaxing herbal tea, for example lemon balm, linden or chamomile, unsalted pistachios are a great evening snack,” says nutritionist Simona Meloni. “They also provide many important minerals such as magnesium and potassium which, along with tryptophan, participate in the production of serotonin, the feel-good hormone, and help you feel calm and relaxed. Pistachios also provide amino acids and niacin which promote muscle relaxation, essential for peaceful sleep. »

By following these suggestions, you will be able to satisfy your evening hunger pangs without disturbing your sleep. The key is to choose foods rich in nutrients and relaxing elements, without excess fats and sugars.

Read the original article on La Cucina Italiana