5 Tips to Curb Your Late-Night Snacking

If you struggle with nighttime snacking, you're not alone. Stress and boredom are major culprits for late-night eating. Try these tips to help banish evening cravings and curb after-dinner snacking.

End Mealtime Madness

When you eat a variety of healthful foods throughout the day, you're less likely to overeat at night. Take time to plan ahead and grocery shop for foods to build healthy meals throughout the week.

Boost Protein and Load Up on Fiber

Foods with protein and dietary fiber can help you feel full longer. Include foods with these nutrients during meals and snacks to boost satiety. It may help with mindless snacking in the evening.

Protein foods include beans, nuts, eggs, fish, chicken, meat and tofu. Dietary fiber is in whole grains, beans, vegetables, fruits and nuts. A few meal and snack ideas to help get these nutrients include:

• Oatmeal made with low-fat or fat-free milk or fortified soymilk, plus nuts and fruit
• A sandwich of whole-grain bread with peanut butter and fresh berries or banana slices
• Mixed greens tossed with black beans, shrimp and mango
• Salmon filet with steamed vegetables and wild rice
• Homemade chicken soup with noodles and vegetables

Get Enough Sleep

Sleep deprivation can impair glucose metabolism and affect hormones linked to hunger and appetite. When we get too little sleep, we may confuse tiredness for hunger. If you're tempted to snack after a balanced dinner, that may be a sign that your body needs rest. Adults should strive for seven to nine hours of sleep every night.

Turn Off the Screen before You Pick Up Your Fork

Screen time may encourage mindless eating and increased food consumption. Eating in front of the TV, while playing video games or surfing the Internet, can distract attention from what and how much is eaten. It also can reduce satiety, or feeling full and satisfied after eating.

Still Starving after Dinner?

People often eat out of boredom, because of stress or out of habit rather than from true hunger. Consider asking yourself the following questions before eating: Am I hungry? Am I thirsty? Am I tired? Am I bored? Am I sad?

If you are still hungry after ruling out other factors, it's OK to have a snack. Opt for foods high in protein and fiber and eat small portions slowly — and without distractions.