
Published on 
nicolewilliams.com on 7.14.09
We’re all familiar with this scenario: You’ve clocked in 12 hours of nonstop  work and consumed whatever you could scarf down between meetings and  managing projects—namely 100-calorie packs and gum. The moment you set foot into  your apartment, you rip off your heels like a woman unleashed. While you feel a  slight twinge of hunger, you pause and deliberate... Skip eating altogether and  collapse into bed? Or dig into a pint of Häagen-Dazs and pass out on the  couch?
Though we’ve all opted for door No. 2 on occasion, eating right before 
bed  has its undesirable consequences. According to Tanya Zuckerbrot, dietician  and founder of 
SkinnyintheCity.com, late-night pig-outs can  “sabotage a day’s worth of healthy eating.”  She also adds that choosing the  wrong 
foods can not only pack on the pounds but also  disrupt sleep patterns. For those nights when you just can’t hack going to bed  hungry, heed Tanya’s guide to smart late-night food choices.
Don’t  curb the calcium. Your mom wasn’t far off when she gave you a glass of milk  to drink before bedtime. Actually, the calcium in milk can help increase  serotonin levels in the brain to relax your body and mind and promote a good  night’s sleep. Just make sure it’s low-fat or fat-free to minimize excess  caloric intake. Jell-O fat-free pudding is also a low-cal, calcium-rich snack  that satisfies a sweet tooth.
Don’t go nuts with nuts. While  they’re a good source of vitamin B and magnesium, which promote serotonin  production, nuts are very nutrient dense. Almond Accents are the perfect night  
nut because they’re slivered—crunchy satisfaction  on fewer calories and fat.
Favor fruit. For something sweet, try  a handful of dried fruit. The fiber, potassium, and magnesium it contains  promote good digestion. Mix the dried fruit and/or a tablespoon of Almond  Accents in with Greek yogurt for a yummy treat packed with fiber and protein. Or  try some fresh fruit—frozen! Frozen grapes are a fun-to-eat, low-cal snack  because they keep your mouth busy, perfect for expelling anxious energy. Also  try freezing a banana, which contains vitamin B6, an essential nutrient for  serotonin production. To sneak in some protein, spread a tablespoon of peanut  butter across the banana slices.
Try turkey. If you’re ravenous  and need a mini meal, have 2 ounces of sliced turkey on one piece of whole-grain  bread. This will fill you up and get you ready for some solid z’s, due to the  sleep-inducing tryptophan in the turkey.
Beware of beverages.  While a cup of hot cocoa seems like a great way to unwind before bedtime, it may  actually have the opposite effect because cocoa contains caffeine. While we’re  at it, so do many green and black teas. If you’re seeking something warm and  soothing before bed, stick to herbal tea or a glass of warm milk.
Say  no to simple carbs. Simple carbohydrates such as white bread, pasta,  pretzels, and candy should be avoided late at night. These foods cause a spike  and then rapid decrease in blood sugar, which can affect your sleeping patterns.  Although they may provide temporary satisfaction, simple carbs aren’t filling  and can cause you to wake up in the middle of the night (and head for the fridge  again!).  Stick to a combination of foods high in protein and fiber to keep you  satiated—and sleeping.
Safe Snacks•    Greek yogurt topped  with ½ cup high-fiber cereal (like Kashi Go Lean Crunch) or ¼ cup dried  fruit
•    Sliced banana with 1 tablespoon peanut butter
•    1 cup frozen  grapes
•    2 ounces turkey with one slice whole-grain bread
•    Instant  oatmeal made with ½ cup warm low-fat milk
•    2 cups air-popped popcorn (for  a sweet tooth, sprinkle with cinnamon and Splenda; for a salty tooth, sprinkled  with Parmesan)
•    Jell-O fat-free pudding with 1 tablespoon Almond Accents  (sliced almonds)
•    Frozen treats: Skinny Cow Vanilla Truffle Bar, Tofutti  Pops, 1 cup fat-free frozen yogurt