After-dinner and before-bedtime snacking when not hungry can result in consuming unneeded calories. Often this may be due to boredom, stress or tiredness. Try these tips to banish evening cravings and curb after-dinner snacking; and, if you must snack, go for nutritious options.
1. End Mealtime Madness
Spend a little time planning ahead and grocery shopping for nutritious meals, including breakfast, and snacks throughout the week. When you eat a variety of foods throughout the day according to your hunger and fullness, you’re less likely to overeat at night. Eating balanced meals and snacks throughout the day provides your body with a steady source of energy to fuel daily activities. It also helps to maintain blood sugar levels and ensure greater intake of nutrients that are important for your health.
2. Boost Protein and Load up on Fiber
Protein is generally lacking at breakfast. Most people skip breakfast altogether. Note: Coffee and fruit is not breakfast….
For instance, a breakfast of oatmeal with a cup of low-fat or fat-free milk, small handful of nuts and fruit can provide adequate protein. At lunch, including couple of tablespoons of peanut butter, a small can of tuna fish, half a cup of black beans or a 4-ounce salmon filet can help push up protein. At dinner, most people get too much protein because portion sizes of popular protein sources are too big. Go for recommended serving sizes such as a 3-ounce chicken breast or a 3-ounce lean top sirloin steak.
Dietary fiber also helps us feel full, in addition to being protective of intestinal and heart health. Find fiber in whole grains, legumes such as beans and lentils, vegetables, fruits, nuts and seeds. The Institute of Medicine recommends women strive for 25 grams of dietary fiber each day while men should get 38 grams.
3. Get Sleep
Research shows that sleep deprivation can impair glucose metabolism and affect hormones linked to hunger, appetite and body weight regulation. We often confuse hunger and tiredness, especially at night. If you’re tempted to keep snacking after a balanced dinner, your body may be signaling that it needs rest. Adults should strive for 7 to 9 hours of sleep every night. YES, it’s possible with a lifestyle make over!
*Optimal Nutrition and Behavior Change is a skill. A skill that anyone can learn with qualified structure and guidance*