Red lentils are the weeknight MVP, ready in just 30 minutes. Simmered with collard greens, this dish is a nutritional powerhouse.

The post Red Lentil and Collard Stew appeared first on MyFitnessPal Blog.

If you get hungry before bed, you do not need a perfect snack. You just need one that is small, balanced, and easy to digest. The best healthy late night snacks can take the edge off hunger, support steadier blood sugar, and in some cases may even help with sleep. (2,5)

That does not mean everyone needs to eat before bed. For many people, a bedtime snack is optional. But if you often go to sleep hungry, wake up hungry, or need help avoiding overnight low blood sugar, a small snack may make sense. (2,1)

“Bedtime snacks are not any different than snacking at other times. A nutrient-rich snack containing lean protein and fiber-rich carbohydrates is recommended to help keep you full through the night while keeping blood sugar steady,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.

Do You Really Need a Bedtime Snack?

Not necessarily.

“Individuals without certain medical conditions such as diabetes generally do not need a snack before bed to stabilize blood sugar overnight, as the body is well equipped to regulate glucose levels during sleep,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian.

However, a bedtime snack might help some people, including those who need to prevent overnight low blood sugar and, in some cases, active people using nighttime nutrition strategically. (1,2)

That is why bedtime snacks are best thought of as helpful for some people, not a must for everyone. Your full eating pattern during the day matters more than one snack at night. (2)

What Makes a Healthy Bedtime Snack?

A healthy bedtime snack usually includes a source of lean protein and fiber-rich carbs. That combination helps you feel fuller for longer and slows the rise of blood glucose. (4,20)

For example, fruit on its own may not keep you full for long. But fruit with nut butter or yogurt is more balanced. Toast alone is less satisfying than toast with cottage cheese or avocado.

Portion size matters too. One review found that a small, nutrient-dense nighttime snack, around 150 calories, may be fine for healthy adults, though this is based on limited research and individual needs vary. Yet still, large meals late at night are more likely to affect sleep and health in a negative way. (2)

If you want to get a better sense of whether you are eating enough protein, fiber, or calories during the day, logging meals in the MyFitnessPal app may help you spot patterns. Late-night hunger can sometimes be a sign that dinner was too small or not well balanced. 

6 Healthy Late Night Snacks to Try

1. Greek Yogurt with Berries and Walnuts

Plain low-fat Greek yogurt with berries and walnuts is one of Sullivan’s go-to bedtime snacks. It is a simple, balanced option that can feel light while still being satisfying. Sullivan also notes that dairy and walnuts have both been studied for possible sleep benefits. (5,9,10)

Dairy foods contain tryptophan, an amino acid involved in the production of melatonin and serotonin. Researchers are still learning more about the link between dairy foods and sleep, but the connection is promising. (5,9)

It’s also important to note that the research on walnuts and melatonin looked at daily walnut consumption over time, not a single handful at bedtime, so the sleep benefit from an occasional snack portion is uncertain. (10) 

However, this is still one of the easiest healthy bedtime snack ideas because it takes only a minute to put together.

2. Banana and Nut Butter, Two Ways

It appears we have a consensus. Both Sullivan and Gregg recommend bedtime snacks built around banana and nut butter.

Sullivan’s version is oatmeal with peanut butter and banana, which works well when you want something warm and a little more filling. Gregg’s version is a banana with peanut butter or almond butter, which is a faster option when you want something simple and easy.

Both banana and nut butters contain magnesium, a nutrient that has been studied for its role in sleep. (6)

3. Whole Wheat Toast with Low-Fat Cottage Cheese

This is another easy snack from Gregg.

Whole-grain toast with cottage cheese pairs a slower-digesting carbohydrate with a protein-rich topping. (3,11) It’s also a good option if you prefer savory foods over sweet options at bedtime. 

4. Whole Grain Toast with Avocado

Katherine Basbaum, MS, RD, MyFitnessPal Registered Dietitian, recommends a slice of whole grain toast topped with avocado.

Whole grains provide fiber and complex carbs to keep you full longer, while avocado contains magnesium, which has been shown to improve sleep. (3,6,18)

This snack is simple, plant-forward, and easy to keep in your routine, while still being extra delicious.

5. Tart Cherry Juice with a Handful of Nuts

Brookell White, MS, RD, MyFitnessPal Registered Dietitian, recommends a small glass of tart cherry juice with a handful of nuts before bed. 

Tart cherry juice has been studied for its possible sleep benefits as it contains melatonin which may help support longer sleep duration, though more studies are needed. (14,19)

Additionally, nuts can help make the snack feel more balanced and satisfying. Nuts also contain magnesium which has been associated with better sleep in those who lack this mineral in their diet. (6,19)

6. Pistachios with Low-Fat Cottage Cheese

Basbaum recommends a handful of pistachios with a small bowl of low-fat cottage cheese. 

Of all nuts, pistachios have the highest concentration of melatonin, and cottage cheese contains tryptophan, an amino acid the body uses to help make melatonin and serotonin. (15,16,17)

What Foods Should You Avoid Before Bed?

Some foods are more likely to work against sleep than support it.

White says foods and drinks with caffeine, including coffee, tea, and chocolate, may affect sleep quality. Research cited by the American Academy of Sleep Medicine found that caffeine taken even six hours before bed can still disrupt sleep. (8)

Large or heavy meals can also be a problem. The National Heart, Lung, and Blood Institute recommends avoiding large meals close to bedtime because they can interfere with sleep. (7)

When Should You Eat a Bedtime Snack?

There is no perfect time that works for everyone.

Some research has found an association between eating or drinking very close to bedtime and more wakefulness during sleep, suggesting that a longer gap between the last meal and bedtime may be better for sleep. (12)

In practice, this often means a small snack one to two hours before bed may work better than eating right before lying down. This timing is a general guideline rather than a strict, research-backed rule. Still, a heavy meal late at night is more likely to disrupt sleep.(2,7,12)

Keep in mind that sleep and nutrition responses vary from person to person, so what works well for one individual may not work the same for another. 

One Change That Helps Beyond Bedtime

Your nighttime snack matters less than your full eating pattern.

“From a dietary standpoint, eating a plant-forward diet is one of the best things you can do to improve sleep quality and support overnight blood sugar control,” says Basbaum.

A plant-forward way of eating includes more fruits, vegetables, beans, whole grains, nuts, seeds, and healthy fats like olive oil or avocado. These foods tend to be rich in fiber and other nutrients that support better overall health and sleep. (13)

That means the best bedtime snack is only one part of the picture. Eating balanced meals throughout the day may do even more to help you sleep better and avoid blood sugar swings overnight.

If you are trying to improve your routine, the MyFitnessPal app can help you see whether your meals are balanced and whether you are getting enough protein and fiber across the day.

Frequently Asked Questions (FAQs)

• What are good foods to eat before bed?

Good foods to eat before bed include small, balanced snacks that combine protein with fiber-rich carbs. This can look like: Greek yogurt with berries, banana with nut butter, oatmeal with peanut butter, or whole grain toast with cottage cheese. Some of these also contain magnesium, which has been associated with better sleep. (3,4,18)

• What are the best bedtime snacks for diabetics?

The best bedtime snacks for diabetics depend on the person, their medications, and their overnight blood sugar patterns. In general, small snacks with carbs plus protein, fat, or fiber may be used when needed as this combo generally supports stable glucose levels. People using insulin should get individualized advice from their care team. (1,20)

• How long before bed should you eat a snack?

There is no perfect time for everyone, but a small snack is usually better than a heavy meal close to bedtime. Some research suggests a gap between eating and sleep may be associated with better rest, though the ideal timing will vary by individual. (2)

• What foods should you avoid before bed?

It is usually best to avoid large or heavy meals right before bed. Foods and drinks with caffeine, like coffee, tea, and chocolate, may also make it harder to sleep well. (7,8)

Bottom Line

A good bedtime snack doesn’t need to be complicated. Yogurt with berries and walnuts, oatmeal with peanut butter and banana, or toast with cottage cheese or avocado all fit the bill.

If you want something before bed, choose a snack that feels light but still takes the edge off hunger. If you’re not hungry, skip it.

The post Healthy Late Night Snacks for Better Sleep and Stable Blood Sugar appeared first on MyFitnessPal Blog.

This creamy vegetarian pasta dish comes together in just 20 minutes and packs 23 grams of protein per serving thanks to lentil-based pasta

The post Red Lentil Pasta With Creamy Primavera Veggies appeared first on MyFitnessPal Blog.

If you get hungry before bed, you do not need a perfect snack. You just need one that is small, balanced, and easy to digest. The best healthy late night snacks can take the edge off hunger, support steadier blood sugar, and in some cases may even help with sleep. (2,5)

That does not mean everyone needs to eat before bed. For many people, a bedtime snack is optional. But if you often go to sleep hungry, wake up hungry, or need help avoiding overnight low blood sugar, a small snack may make sense. (2,1)

“Bedtime snacks are not any different than snacking at other times. A nutrient-rich snack containing lean protein and fiber-rich carbohydrates is recommended to help keep you full through the night while keeping blood sugar steady,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.

Do You Really Need a Bedtime Snack?

Not necessarily.

“Individuals without certain medical conditions such as diabetes generally do not need a snack before bed to stabilize blood sugar overnight, as the body is well equipped to regulate glucose levels during sleep,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian.

However, a bedtime snack might help some people, including those who need to prevent overnight low blood sugar and, in some cases, active people using nighttime nutrition strategically. (1,2)

That is why bedtime snacks are best thought of as helpful for some people, not a must for everyone. Your full eating pattern during the day matters more than one snack at night. (2)

What Makes a Healthy Bedtime Snack?

A healthy bedtime snack usually includes a source of lean protein and fiber-rich carbs. That combination helps you feel fuller for longer and slows the rise of blood glucose. (4,20)

For example, fruit on its own may not keep you full for long. But fruit with nut butter or yogurt is more balanced. Toast alone is less satisfying than toast with cottage cheese or avocado.

Portion size matters too. One review found that a small, nutrient-dense nighttime snack, around 150 calories, may be fine for healthy adults, though this is based on limited research and individual needs vary. Yet still, large meals late at night are more likely to affect sleep and health in a negative way. (2)

If you want to get a better sense of whether you are eating enough protein, fiber, or calories during the day, logging meals in the MyFitnessPal app may help you spot patterns. Late-night hunger can sometimes be a sign that dinner was too small or not well balanced. 

6 Healthy Late Night Snacks to Try

1. Greek Yogurt with Berries and Walnuts

Plain low-fat Greek yogurt with berries and walnuts is one of Sullivan’s go-to bedtime snacks. It is a simple, balanced option that can feel light while still being satisfying. Sullivan also notes that dairy and walnuts have both been studied for possible sleep benefits. (5,9,10)

Dairy foods contain tryptophan, an amino acid involved in the production of melatonin and serotonin. Researchers are still learning more about the link between dairy foods and sleep, but the connection is promising. (5,9)

It’s also important to note that the research on walnuts and melatonin looked at daily walnut consumption over time, not a single handful at bedtime, so the sleep benefit from an occasional snack portion is uncertain. (10) 

However, this is still one of the easiest healthy bedtime snack ideas because it takes only a minute to put together.

2. Banana and Nut Butter, Two Ways

It appears we have a consensus. Both Sullivan and Gregg recommend bedtime snacks built around banana and nut butter.

Sullivan’s version is oatmeal with peanut butter and banana, which works well when you want something warm and a little more filling. Gregg’s version is a banana with peanut butter or almond butter, which is a faster option when you want something simple and easy.

Both banana and nut butters contain magnesium, a nutrient that has been studied for its role in sleep. (6)

3. Whole Wheat Toast with Low-Fat Cottage Cheese

This is another easy snack from Gregg.

Whole-grain toast with cottage cheese pairs a slower-digesting carbohydrate with a protein-rich topping. (3,11) It’s also a good option if you prefer savory foods over sweet options at bedtime. 

4. Whole Grain Toast with Avocado

Katherine Basbaum, MS, RD, MyFitnessPal Registered Dietitian, recommends a slice of whole grain toast topped with avocado.

Whole grains provide fiber and complex carbs to keep you full longer, while avocado contains magnesium, which has been shown to improve sleep. (3,6,18)

This snack is simple, plant-forward, and easy to keep in your routine, while still being extra delicious.

5. Tart Cherry Juice with a Handful of Nuts

Brookell White, MS, RD, MyFitnessPal Registered Dietitian, recommends a small glass of tart cherry juice with a handful of nuts before bed. 

Tart cherry juice has been studied for its possible sleep benefits as it contains melatonin which may help support longer sleep duration, though more studies are needed. (14,19)

Additionally, nuts can help make the snack feel more balanced and satisfying. Nuts also contain magnesium which has been associated with better sleep in those who lack this mineral in their diet. (6,19)

6. Pistachios with Low-Fat Cottage Cheese

Basbaum recommends a handful of pistachios with a small bowl of low-fat cottage cheese. 

Of all nuts, pistachios have the highest concentration of melatonin, and cottage cheese contains tryptophan, an amino acid the body uses to help make melatonin and serotonin. (15,16,17)

What Foods Should You Avoid Before Bed?

Some foods are more likely to work against sleep than support it.

White says foods and drinks with caffeine, including coffee, tea, and chocolate, may affect sleep quality. Research cited by the American Academy of Sleep Medicine found that caffeine taken even six hours before bed can still disrupt sleep. (8)

Large or heavy meals can also be a problem. The National Heart, Lung, and Blood Institute recommends avoiding large meals close to bedtime because they can interfere with sleep. (7)

When Should You Eat a Bedtime Snack?

There is no perfect time that works for everyone.

Some research has found an association between eating or drinking very close to bedtime and more wakefulness during sleep, suggesting that a longer gap between the last meal and bedtime may be better for sleep. (12)

In practice, this often means a small snack one to two hours before bed may work better than eating right before lying down. This timing is a general guideline rather than a strict, research-backed rule. Still, a heavy meal late at night is more likely to disrupt sleep.(2,7,12)

Keep in mind that sleep and nutrition responses vary from person to person, so what works well for one individual may not work the same for another. 

One Change That Helps Beyond Bedtime

Your nighttime snack matters less than your full eating pattern.

“From a dietary standpoint, eating a plant-forward diet is one of the best things you can do to improve sleep quality and support overnight blood sugar control,” says Basbaum.

A plant-forward way of eating includes more fruits, vegetables, beans, whole grains, nuts, seeds, and healthy fats like olive oil or avocado. These foods tend to be rich in fiber and other nutrients that support better overall health and sleep. (13)

That means the best bedtime snack is only one part of the picture. Eating balanced meals throughout the day may do even more to help you sleep better and avoid blood sugar swings overnight.

If you are trying to improve your routine, the MyFitnessPal app can help you see whether your meals are balanced and whether you are getting enough protein and fiber across the day.

Frequently Asked Questions (FAQs)

• What are good foods to eat before bed?

Good foods to eat before bed include small, balanced snacks that combine protein with fiber-rich carbs. This can look like: Greek yogurt with berries, banana with nut butter, oatmeal with peanut butter, or whole grain toast with cottage cheese. Some of these also contain magnesium, which has been associated with better sleep. (3,4,18)

• What are the best bedtime snacks for diabetics?

The best bedtime snacks for diabetics depend on the person, their medications, and their overnight blood sugar patterns. In general, small snacks with carbs plus protein, fat, or fiber may be used when needed as this combo generally supports stable glucose levels. People using insulin should get individualized advice from their care team. (1,20)

• How long before bed should you eat a snack?

There is no perfect time for everyone, but a small snack is usually better than a heavy meal close to bedtime. Some research suggests a gap between eating and sleep may be associated with better rest, though the ideal timing will vary by individual. (2)

• What foods should you avoid before bed?

It is usually best to avoid large or heavy meals right before bed. Foods and drinks with caffeine, like coffee, tea, and chocolate, may also make it harder to sleep well. (7,8)

Bottom Line

A good bedtime snack doesn’t need to be complicated. Yogurt with berries and walnuts, oatmeal with peanut butter and banana, or toast with cottage cheese or avocado all fit the bill.

If you want something before bed, choose a snack that feels light but still takes the edge off hunger. If you’re not hungry, skip it.

The post Healthy Late Night Snacks for Better Sleep and Stable Blood Sugar appeared first on MyFitnessPal Blog.

This brown rice recipe combines the spice of peppers with the freshness of ripe tomatoes to create a delicious side dish.

The post Tomato Rice appeared first on MyFitnessPal Blog.

If you get hungry before bed, you do not need a perfect snack. You just need one that is small, balanced, and easy to digest. The best healthy late night snacks can take the edge off hunger, support steadier blood sugar, and in some cases may even help with sleep. (2,5)

That does not mean everyone needs to eat before bed. For many people, a bedtime snack is optional. But if you often go to sleep hungry, wake up hungry, or need help avoiding overnight low blood sugar, a small snack may make sense. (2,1)

“Bedtime snacks are not any different than snacking at other times. A nutrient-rich snack containing lean protein and fiber-rich carbohydrates is recommended to help keep you full through the night while keeping blood sugar steady,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.

Do You Really Need a Bedtime Snack?

Not necessarily.

“Individuals without certain medical conditions such as diabetes generally do not need a snack before bed to stabilize blood sugar overnight, as the body is well equipped to regulate glucose levels during sleep,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian.

However, a bedtime snack might help some people, including those who need to prevent overnight low blood sugar and, in some cases, active people using nighttime nutrition strategically. (1,2)

That is why bedtime snacks are best thought of as helpful for some people, not a must for everyone. Your full eating pattern during the day matters more than one snack at night. (2)

What Makes a Healthy Bedtime Snack?

A healthy bedtime snack usually includes a source of lean protein and fiber-rich carbs. That combination helps you feel fuller for longer and slows the rise of blood glucose. (4,20)

For example, fruit on its own may not keep you full for long. But fruit with nut butter or yogurt is more balanced. Toast alone is less satisfying than toast with cottage cheese or avocado.

Portion size matters too. One review found that a small, nutrient-dense nighttime snack, around 150 calories, may be fine for healthy adults, though this is based on limited research and individual needs vary. Yet still, large meals late at night are more likely to affect sleep and health in a negative way. (2)

If you want to get a better sense of whether you are eating enough protein, fiber, or calories during the day, logging meals in the MyFitnessPal app may help you spot patterns. Late-night hunger can sometimes be a sign that dinner was too small or not well balanced. 

6 Healthy Late Night Snacks to Try

1. Greek Yogurt with Berries and Walnuts

Plain low-fat Greek yogurt with berries and walnuts is one of Sullivan’s go-to bedtime snacks. It is a simple, balanced option that can feel light while still being satisfying. Sullivan also notes that dairy and walnuts have both been studied for possible sleep benefits. (5,9,10)

Dairy foods contain tryptophan, an amino acid involved in the production of melatonin and serotonin. Researchers are still learning more about the link between dairy foods and sleep, but the connection is promising. (5,9)

It’s also important to note that the research on walnuts and melatonin looked at daily walnut consumption over time, not a single handful at bedtime, so the sleep benefit from an occasional snack portion is uncertain. (10) 

However, this is still one of the easiest healthy bedtime snack ideas because it takes only a minute to put together.

2. Banana and Nut Butter, Two Ways

It appears we have a consensus. Both Sullivan and Gregg recommend bedtime snacks built around banana and nut butter.

Sullivan’s version is oatmeal with peanut butter and banana, which works well when you want something warm and a little more filling. Gregg’s version is a banana with peanut butter or almond butter, which is a faster option when you want something simple and easy.

Both banana and nut butters contain magnesium, a nutrient that has been studied for its role in sleep. (6)

3. Whole Wheat Toast with Low-Fat Cottage Cheese

This is another easy snack from Gregg.

Whole-grain toast with cottage cheese pairs a slower-digesting carbohydrate with a protein-rich topping. (3,11) It’s also a good option if you prefer savory foods over sweet options at bedtime. 

4. Whole Grain Toast with Avocado

Katherine Basbaum, MS, RD, MyFitnessPal Registered Dietitian, recommends a slice of whole grain toast topped with avocado.

Whole grains provide fiber and complex carbs to keep you full longer, while avocado contains magnesium, which has been shown to improve sleep. (3,6,18)

This snack is simple, plant-forward, and easy to keep in your routine, while still being extra delicious.

5. Tart Cherry Juice with a Handful of Nuts

Brookell White, MS, RD, MyFitnessPal Registered Dietitian, recommends a small glass of tart cherry juice with a handful of nuts before bed. 

Tart cherry juice has been studied for its possible sleep benefits as it contains melatonin which may help support longer sleep duration, though more studies are needed. (14,19)

Additionally, nuts can help make the snack feel more balanced and satisfying. Nuts also contain magnesium which has been associated with better sleep in those who lack this mineral in their diet. (6,19)

6. Pistachios with Low-Fat Cottage Cheese

Basbaum recommends a handful of pistachios with a small bowl of low-fat cottage cheese. 

Of all nuts, pistachios have the highest concentration of melatonin, and cottage cheese contains tryptophan, an amino acid the body uses to help make melatonin and serotonin. (15,16,17)

What Foods Should You Avoid Before Bed?

Some foods are more likely to work against sleep than support it.

White says foods and drinks with caffeine, including coffee, tea, and chocolate, may affect sleep quality. Research cited by the American Academy of Sleep Medicine found that caffeine taken even six hours before bed can still disrupt sleep. (8)

Large or heavy meals can also be a problem. The National Heart, Lung, and Blood Institute recommends avoiding large meals close to bedtime because they can interfere with sleep. (7)

When Should You Eat a Bedtime Snack?

There is no perfect time that works for everyone.

Some research has found an association between eating or drinking very close to bedtime and more wakefulness during sleep, suggesting that a longer gap between the last meal and bedtime may be better for sleep. (12)

In practice, this often means a small snack one to two hours before bed may work better than eating right before lying down. This timing is a general guideline rather than a strict, research-backed rule. Still, a heavy meal late at night is more likely to disrupt sleep.(2,7,12)

Keep in mind that sleep and nutrition responses vary from person to person, so what works well for one individual may not work the same for another. 

One Change That Helps Beyond Bedtime

Your nighttime snack matters less than your full eating pattern.

“From a dietary standpoint, eating a plant-forward diet is one of the best things you can do to improve sleep quality and support overnight blood sugar control,” says Basbaum.

A plant-forward way of eating includes more fruits, vegetables, beans, whole grains, nuts, seeds, and healthy fats like olive oil or avocado. These foods tend to be rich in fiber and other nutrients that support better overall health and sleep. (13)

That means the best bedtime snack is only one part of the picture. Eating balanced meals throughout the day may do even more to help you sleep better and avoid blood sugar swings overnight.

If you are trying to improve your routine, the MyFitnessPal app can help you see whether your meals are balanced and whether you are getting enough protein and fiber across the day.

Frequently Asked Questions (FAQs)

• What are good foods to eat before bed?

Good foods to eat before bed include small, balanced snacks that combine protein with fiber-rich carbs. This can look like: Greek yogurt with berries, banana with nut butter, oatmeal with peanut butter, or whole grain toast with cottage cheese. Some of these also contain magnesium, which has been associated with better sleep. (3,4,18)

• What are the best bedtime snacks for diabetics?

The best bedtime snacks for diabetics depend on the person, their medications, and their overnight blood sugar patterns. In general, small snacks with carbs plus protein, fat, or fiber may be used when needed as this combo generally supports stable glucose levels. People using insulin should get individualized advice from their care team. (1,20)

• How long before bed should you eat a snack?

There is no perfect time for everyone, but a small snack is usually better than a heavy meal close to bedtime. Some research suggests a gap between eating and sleep may be associated with better rest, though the ideal timing will vary by individual. (2)

• What foods should you avoid before bed?

It is usually best to avoid large or heavy meals right before bed. Foods and drinks with caffeine, like coffee, tea, and chocolate, may also make it harder to sleep well. (7,8)

Bottom Line

A good bedtime snack doesn’t need to be complicated. Yogurt with berries and walnuts, oatmeal with peanut butter and banana, or toast with cottage cheese or avocado all fit the bill.

If you want something before bed, choose a snack that feels light but still takes the edge off hunger. If you’re not hungry, skip it.

The post Healthy Late Night Snacks for Better Sleep and Stable Blood Sugar appeared first on MyFitnessPal Blog.

Broccoli cheddar soup gets a flavorful upgrade in this lightened-up version that uses roasting to bring out the best in the broccoli.

The post Roasted Broccoli-Cheese Soup appeared first on MyFitnessPal Blog.

If you get hungry before bed, you do not need a perfect snack. You just need one that is small, balanced, and easy to digest. The best healthy late night snacks can take the edge off hunger, support steadier blood sugar, and in some cases may even help with sleep. (2,5)

That does not mean everyone needs to eat before bed. For many people, a bedtime snack is optional. But if you often go to sleep hungry, wake up hungry, or need help avoiding overnight low blood sugar, a small snack may make sense. (2,1)

“Bedtime snacks are not any different than snacking at other times. A nutrient-rich snack containing lean protein and fiber-rich carbohydrates is recommended to help keep you full through the night while keeping blood sugar steady,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.

Do You Really Need a Bedtime Snack?

Not necessarily.

“Individuals without certain medical conditions such as diabetes generally do not need a snack before bed to stabilize blood sugar overnight, as the body is well equipped to regulate glucose levels during sleep,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian.

However, a bedtime snack might help some people, including those who need to prevent overnight low blood sugar and, in some cases, active people using nighttime nutrition strategically. (1,2)

That is why bedtime snacks are best thought of as helpful for some people, not a must for everyone. Your full eating pattern during the day matters more than one snack at night. (2)

What Makes a Healthy Bedtime Snack?

A healthy bedtime snack usually includes a source of lean protein and fiber-rich carbs. That combination helps you feel fuller for longer and slows the rise of blood glucose. (4,20)

For example, fruit on its own may not keep you full for long. But fruit with nut butter or yogurt is more balanced. Toast alone is less satisfying than toast with cottage cheese or avocado.

Portion size matters too. One review found that a small, nutrient-dense nighttime snack, around 150 calories, may be fine for healthy adults, though this is based on limited research and individual needs vary. Yet still, large meals late at night are more likely to affect sleep and health in a negative way. (2)

If you want to get a better sense of whether you are eating enough protein, fiber, or calories during the day, logging meals in the MyFitnessPal app may help you spot patterns. Late-night hunger can sometimes be a sign that dinner was too small or not well balanced. 

6 Healthy Late Night Snacks to Try

1. Greek Yogurt with Berries and Walnuts

Plain low-fat Greek yogurt with berries and walnuts is one of Sullivan’s go-to bedtime snacks. It is a simple, balanced option that can feel light while still being satisfying. Sullivan also notes that dairy and walnuts have both been studied for possible sleep benefits. (5,9,10)

Dairy foods contain tryptophan, an amino acid involved in the production of melatonin and serotonin. Researchers are still learning more about the link between dairy foods and sleep, but the connection is promising. (5,9)

It’s also important to note that the research on walnuts and melatonin looked at daily walnut consumption over time, not a single handful at bedtime, so the sleep benefit from an occasional snack portion is uncertain. (10) 

However, this is still one of the easiest healthy bedtime snack ideas because it takes only a minute to put together.

2. Banana and Nut Butter, Two Ways

It appears we have a consensus. Both Sullivan and Gregg recommend bedtime snacks built around banana and nut butter.

Sullivan’s version is oatmeal with peanut butter and banana, which works well when you want something warm and a little more filling. Gregg’s version is a banana with peanut butter or almond butter, which is a faster option when you want something simple and easy.

Both banana and nut butters contain magnesium, a nutrient that has been studied for its role in sleep. (6)

3. Whole Wheat Toast with Low-Fat Cottage Cheese

This is another easy snack from Gregg.

Whole-grain toast with cottage cheese pairs a slower-digesting carbohydrate with a protein-rich topping. (3,11) It’s also a good option if you prefer savory foods over sweet options at bedtime. 

4. Whole Grain Toast with Avocado

Katherine Basbaum, MS, RD, MyFitnessPal Registered Dietitian, recommends a slice of whole grain toast topped with avocado.

Whole grains provide fiber and complex carbs to keep you full longer, while avocado contains magnesium, which has been shown to improve sleep. (3,6,18)

This snack is simple, plant-forward, and easy to keep in your routine, while still being extra delicious.

5. Tart Cherry Juice with a Handful of Nuts

Brookell White, MS, RD, MyFitnessPal Registered Dietitian, recommends a small glass of tart cherry juice with a handful of nuts before bed. 

Tart cherry juice has been studied for its possible sleep benefits as it contains melatonin which may help support longer sleep duration, though more studies are needed. (14,19)

Additionally, nuts can help make the snack feel more balanced and satisfying. Nuts also contain magnesium which has been associated with better sleep in those who lack this mineral in their diet. (6,19)

6. Pistachios with Low-Fat Cottage Cheese

Basbaum recommends a handful of pistachios with a small bowl of low-fat cottage cheese. 

Of all nuts, pistachios have the highest concentration of melatonin, and cottage cheese contains tryptophan, an amino acid the body uses to help make melatonin and serotonin. (15,16,17)

What Foods Should You Avoid Before Bed?

Some foods are more likely to work against sleep than support it.

White says foods and drinks with caffeine, including coffee, tea, and chocolate, may affect sleep quality. Research cited by the American Academy of Sleep Medicine found that caffeine taken even six hours before bed can still disrupt sleep. (8)

Large or heavy meals can also be a problem. The National Heart, Lung, and Blood Institute recommends avoiding large meals close to bedtime because they can interfere with sleep. (7)

When Should You Eat a Bedtime Snack?

There is no perfect time that works for everyone.

Some research has found an association between eating or drinking very close to bedtime and more wakefulness during sleep, suggesting that a longer gap between the last meal and bedtime may be better for sleep. (12)

In practice, this often means a small snack one to two hours before bed may work better than eating right before lying down. This timing is a general guideline rather than a strict, research-backed rule. Still, a heavy meal late at night is more likely to disrupt sleep.(2,7,12)

Keep in mind that sleep and nutrition responses vary from person to person, so what works well for one individual may not work the same for another. 

One Change That Helps Beyond Bedtime

Your nighttime snack matters less than your full eating pattern.

“From a dietary standpoint, eating a plant-forward diet is one of the best things you can do to improve sleep quality and support overnight blood sugar control,” says Basbaum.

A plant-forward way of eating includes more fruits, vegetables, beans, whole grains, nuts, seeds, and healthy fats like olive oil or avocado. These foods tend to be rich in fiber and other nutrients that support better overall health and sleep. (13)

That means the best bedtime snack is only one part of the picture. Eating balanced meals throughout the day may do even more to help you sleep better and avoid blood sugar swings overnight.

If you are trying to improve your routine, the MyFitnessPal app can help you see whether your meals are balanced and whether you are getting enough protein and fiber across the day.

Frequently Asked Questions (FAQs)

• What are good foods to eat before bed?

Good foods to eat before bed include small, balanced snacks that combine protein with fiber-rich carbs. This can look like: Greek yogurt with berries, banana with nut butter, oatmeal with peanut butter, or whole grain toast with cottage cheese. Some of these also contain magnesium, which has been associated with better sleep. (3,4,18)

• What are the best bedtime snacks for diabetics?

The best bedtime snacks for diabetics depend on the person, their medications, and their overnight blood sugar patterns. In general, small snacks with carbs plus protein, fat, or fiber may be used when needed as this combo generally supports stable glucose levels. People using insulin should get individualized advice from their care team. (1,20)

• How long before bed should you eat a snack?

There is no perfect time for everyone, but a small snack is usually better than a heavy meal close to bedtime. Some research suggests a gap between eating and sleep may be associated with better rest, though the ideal timing will vary by individual. (2)

• What foods should you avoid before bed?

It is usually best to avoid large or heavy meals right before bed. Foods and drinks with caffeine, like coffee, tea, and chocolate, may also make it harder to sleep well. (7,8)

Bottom Line

A good bedtime snack doesn’t need to be complicated. Yogurt with berries and walnuts, oatmeal with peanut butter and banana, or toast with cottage cheese or avocado all fit the bill.

If you want something before bed, choose a snack that feels light but still takes the edge off hunger. If you’re not hungry, skip it.

The post Healthy Late Night Snacks for Better Sleep and Stable Blood Sugar appeared first on MyFitnessPal Blog.

This salad incorporates a high-fiber carbs to ensure your meal is balanced. Add a protein to make this a full, balanced meal.

The post Roasted Carrot Salad Over Wild Rice appeared first on MyFitnessPal Blog.

If you get hungry before bed, you do not need a perfect snack. You just need one that is small, balanced, and easy to digest. The best healthy late night snacks can take the edge off hunger, support steadier blood sugar, and in some cases may even help with sleep. (2,5)

That does not mean everyone needs to eat before bed. For many people, a bedtime snack is optional. But if you often go to sleep hungry, wake up hungry, or need help avoiding overnight low blood sugar, a small snack may make sense. (2,1)

“Bedtime snacks are not any different than snacking at other times. A nutrient-rich snack containing lean protein and fiber-rich carbohydrates is recommended to help keep you full through the night while keeping blood sugar steady,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.

Do You Really Need a Bedtime Snack?

Not necessarily.

“Individuals without certain medical conditions such as diabetes generally do not need a snack before bed to stabilize blood sugar overnight, as the body is well equipped to regulate glucose levels during sleep,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian.

However, a bedtime snack might help some people, including those who need to prevent overnight low blood sugar and, in some cases, active people using nighttime nutrition strategically. (1,2)

That is why bedtime snacks are best thought of as helpful for some people, not a must for everyone. Your full eating pattern during the day matters more than one snack at night. (2)

What Makes a Healthy Bedtime Snack?

A healthy bedtime snack usually includes a source of lean protein and fiber-rich carbs. That combination helps you feel fuller for longer and slows the rise of blood glucose. (4,20)

For example, fruit on its own may not keep you full for long. But fruit with nut butter or yogurt is more balanced. Toast alone is less satisfying than toast with cottage cheese or avocado.

Portion size matters too. One review found that a small, nutrient-dense nighttime snack, around 150 calories, may be fine for healthy adults, though this is based on limited research and individual needs vary. Yet still, large meals late at night are more likely to affect sleep and health in a negative way. (2)

If you want to get a better sense of whether you are eating enough protein, fiber, or calories during the day, logging meals in the MyFitnessPal app may help you spot patterns. Late-night hunger can sometimes be a sign that dinner was too small or not well balanced. 

6 Healthy Late Night Snacks to Try

1. Greek Yogurt with Berries and Walnuts

Plain low-fat Greek yogurt with berries and walnuts is one of Sullivan’s go-to bedtime snacks. It is a simple, balanced option that can feel light while still being satisfying. Sullivan also notes that dairy and walnuts have both been studied for possible sleep benefits. (5,9,10)

Dairy foods contain tryptophan, an amino acid involved in the production of melatonin and serotonin. Researchers are still learning more about the link between dairy foods and sleep, but the connection is promising. (5,9)

It’s also important to note that the research on walnuts and melatonin looked at daily walnut consumption over time, not a single handful at bedtime, so the sleep benefit from an occasional snack portion is uncertain. (10) 

However, this is still one of the easiest healthy bedtime snack ideas because it takes only a minute to put together.

2. Banana and Nut Butter, Two Ways

It appears we have a consensus. Both Sullivan and Gregg recommend bedtime snacks built around banana and nut butter.

Sullivan’s version is oatmeal with peanut butter and banana, which works well when you want something warm and a little more filling. Gregg’s version is a banana with peanut butter or almond butter, which is a faster option when you want something simple and easy.

Both banana and nut butters contain magnesium, a nutrient that has been studied for its role in sleep. (6)

3. Whole Wheat Toast with Low-Fat Cottage Cheese

This is another easy snack from Gregg.

Whole-grain toast with cottage cheese pairs a slower-digesting carbohydrate with a protein-rich topping. (3,11) It’s also a good option if you prefer savory foods over sweet options at bedtime. 

4. Whole Grain Toast with Avocado

Katherine Basbaum, MS, RD, MyFitnessPal Registered Dietitian, recommends a slice of whole grain toast topped with avocado.

Whole grains provide fiber and complex carbs to keep you full longer, while avocado contains magnesium, which has been shown to improve sleep. (3,6,18)

This snack is simple, plant-forward, and easy to keep in your routine, while still being extra delicious.

5. Tart Cherry Juice with a Handful of Nuts

Brookell White, MS, RD, MyFitnessPal Registered Dietitian, recommends a small glass of tart cherry juice with a handful of nuts before bed. 

Tart cherry juice has been studied for its possible sleep benefits as it contains melatonin which may help support longer sleep duration, though more studies are needed. (14,19)

Additionally, nuts can help make the snack feel more balanced and satisfying. Nuts also contain magnesium which has been associated with better sleep in those who lack this mineral in their diet. (6,19)

6. Pistachios with Low-Fat Cottage Cheese

Basbaum recommends a handful of pistachios with a small bowl of low-fat cottage cheese. 

Of all nuts, pistachios have the highest concentration of melatonin, and cottage cheese contains tryptophan, an amino acid the body uses to help make melatonin and serotonin. (15,16,17)

What Foods Should You Avoid Before Bed?

Some foods are more likely to work against sleep than support it.

White says foods and drinks with caffeine, including coffee, tea, and chocolate, may affect sleep quality. Research cited by the American Academy of Sleep Medicine found that caffeine taken even six hours before bed can still disrupt sleep. (8)

Large or heavy meals can also be a problem. The National Heart, Lung, and Blood Institute recommends avoiding large meals close to bedtime because they can interfere with sleep. (7)

When Should You Eat a Bedtime Snack?

There is no perfect time that works for everyone.

Some research has found an association between eating or drinking very close to bedtime and more wakefulness during sleep, suggesting that a longer gap between the last meal and bedtime may be better for sleep. (12)

In practice, this often means a small snack one to two hours before bed may work better than eating right before lying down. This timing is a general guideline rather than a strict, research-backed rule. Still, a heavy meal late at night is more likely to disrupt sleep.(2,7,12)

Keep in mind that sleep and nutrition responses vary from person to person, so what works well for one individual may not work the same for another. 

One Change That Helps Beyond Bedtime

Your nighttime snack matters less than your full eating pattern.

“From a dietary standpoint, eating a plant-forward diet is one of the best things you can do to improve sleep quality and support overnight blood sugar control,” says Basbaum.

A plant-forward way of eating includes more fruits, vegetables, beans, whole grains, nuts, seeds, and healthy fats like olive oil or avocado. These foods tend to be rich in fiber and other nutrients that support better overall health and sleep. (13)

That means the best bedtime snack is only one part of the picture. Eating balanced meals throughout the day may do even more to help you sleep better and avoid blood sugar swings overnight.

If you are trying to improve your routine, the MyFitnessPal app can help you see whether your meals are balanced and whether you are getting enough protein and fiber across the day.

Frequently Asked Questions (FAQs)

• What are good foods to eat before bed?

Good foods to eat before bed include small, balanced snacks that combine protein with fiber-rich carbs. This can look like: Greek yogurt with berries, banana with nut butter, oatmeal with peanut butter, or whole grain toast with cottage cheese. Some of these also contain magnesium, which has been associated with better sleep. (3,4,18)

• What are the best bedtime snacks for diabetics?

The best bedtime snacks for diabetics depend on the person, their medications, and their overnight blood sugar patterns. In general, small snacks with carbs plus protein, fat, or fiber may be used when needed as this combo generally supports stable glucose levels. People using insulin should get individualized advice from their care team. (1,20)

• How long before bed should you eat a snack?

There is no perfect time for everyone, but a small snack is usually better than a heavy meal close to bedtime. Some research suggests a gap between eating and sleep may be associated with better rest, though the ideal timing will vary by individual. (2)

• What foods should you avoid before bed?

It is usually best to avoid large or heavy meals right before bed. Foods and drinks with caffeine, like coffee, tea, and chocolate, may also make it harder to sleep well. (7,8)

Bottom Line

A good bedtime snack doesn’t need to be complicated. Yogurt with berries and walnuts, oatmeal with peanut butter and banana, or toast with cottage cheese or avocado all fit the bill.

If you want something before bed, choose a snack that feels light but still takes the edge off hunger. If you’re not hungry, skip it.

The post Healthy Late Night Snacks for Better Sleep and Stable Blood Sugar appeared first on MyFitnessPal Blog.

When it comes to roasted chicken recipes, simple is best. Complete the meal with a side of veggies and a starch.

The post Roasted Chicken With Meyer Lemon Sauce appeared first on MyFitnessPal Blog.

If you get hungry before bed, you do not need a perfect snack. You just need one that is small, balanced, and easy to digest. The best healthy late night snacks can take the edge off hunger, support steadier blood sugar, and in some cases may even help with sleep. (2,5)

That does not mean everyone needs to eat before bed. For many people, a bedtime snack is optional. But if you often go to sleep hungry, wake up hungry, or need help avoiding overnight low blood sugar, a small snack may make sense. (2,1)

“Bedtime snacks are not any different than snacking at other times. A nutrient-rich snack containing lean protein and fiber-rich carbohydrates is recommended to help keep you full through the night while keeping blood sugar steady,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.

Do You Really Need a Bedtime Snack?

Not necessarily.

“Individuals without certain medical conditions such as diabetes generally do not need a snack before bed to stabilize blood sugar overnight, as the body is well equipped to regulate glucose levels during sleep,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian.

However, a bedtime snack might help some people, including those who need to prevent overnight low blood sugar and, in some cases, active people using nighttime nutrition strategically. (1,2)

That is why bedtime snacks are best thought of as helpful for some people, not a must for everyone. Your full eating pattern during the day matters more than one snack at night. (2)

What Makes a Healthy Bedtime Snack?

A healthy bedtime snack usually includes a source of lean protein and fiber-rich carbs. That combination helps you feel fuller for longer and slows the rise of blood glucose. (4,20)

For example, fruit on its own may not keep you full for long. But fruit with nut butter or yogurt is more balanced. Toast alone is less satisfying than toast with cottage cheese or avocado.

Portion size matters too. One review found that a small, nutrient-dense nighttime snack, around 150 calories, may be fine for healthy adults, though this is based on limited research and individual needs vary. Yet still, large meals late at night are more likely to affect sleep and health in a negative way. (2)

If you want to get a better sense of whether you are eating enough protein, fiber, or calories during the day, logging meals in the MyFitnessPal app may help you spot patterns. Late-night hunger can sometimes be a sign that dinner was too small or not well balanced. 

6 Healthy Late Night Snacks to Try

1. Greek Yogurt with Berries and Walnuts

Plain low-fat Greek yogurt with berries and walnuts is one of Sullivan’s go-to bedtime snacks. It is a simple, balanced option that can feel light while still being satisfying. Sullivan also notes that dairy and walnuts have both been studied for possible sleep benefits. (5,9,10)

Dairy foods contain tryptophan, an amino acid involved in the production of melatonin and serotonin. Researchers are still learning more about the link between dairy foods and sleep, but the connection is promising. (5,9)

It’s also important to note that the research on walnuts and melatonin looked at daily walnut consumption over time, not a single handful at bedtime, so the sleep benefit from an occasional snack portion is uncertain. (10) 

However, this is still one of the easiest healthy bedtime snack ideas because it takes only a minute to put together.

2. Banana and Nut Butter, Two Ways

It appears we have a consensus. Both Sullivan and Gregg recommend bedtime snacks built around banana and nut butter.

Sullivan’s version is oatmeal with peanut butter and banana, which works well when you want something warm and a little more filling. Gregg’s version is a banana with peanut butter or almond butter, which is a faster option when you want something simple and easy.

Both banana and nut butters contain magnesium, a nutrient that has been studied for its role in sleep. (6)

3. Whole Wheat Toast with Low-Fat Cottage Cheese

This is another easy snack from Gregg.

Whole-grain toast with cottage cheese pairs a slower-digesting carbohydrate with a protein-rich topping. (3,11) It’s also a good option if you prefer savory foods over sweet options at bedtime. 

4. Whole Grain Toast with Avocado

Katherine Basbaum, MS, RD, MyFitnessPal Registered Dietitian, recommends a slice of whole grain toast topped with avocado.

Whole grains provide fiber and complex carbs to keep you full longer, while avocado contains magnesium, which has been shown to improve sleep. (3,6,18)

This snack is simple, plant-forward, and easy to keep in your routine, while still being extra delicious.

5. Tart Cherry Juice with a Handful of Nuts

Brookell White, MS, RD, MyFitnessPal Registered Dietitian, recommends a small glass of tart cherry juice with a handful of nuts before bed. 

Tart cherry juice has been studied for its possible sleep benefits as it contains melatonin which may help support longer sleep duration, though more studies are needed. (14,19)

Additionally, nuts can help make the snack feel more balanced and satisfying. Nuts also contain magnesium which has been associated with better sleep in those who lack this mineral in their diet. (6,19)

6. Pistachios with Low-Fat Cottage Cheese

Basbaum recommends a handful of pistachios with a small bowl of low-fat cottage cheese. 

Of all nuts, pistachios have the highest concentration of melatonin, and cottage cheese contains tryptophan, an amino acid the body uses to help make melatonin and serotonin. (15,16,17)

What Foods Should You Avoid Before Bed?

Some foods are more likely to work against sleep than support it.

White says foods and drinks with caffeine, including coffee, tea, and chocolate, may affect sleep quality. Research cited by the American Academy of Sleep Medicine found that caffeine taken even six hours before bed can still disrupt sleep. (8)

Large or heavy meals can also be a problem. The National Heart, Lung, and Blood Institute recommends avoiding large meals close to bedtime because they can interfere with sleep. (7)

When Should You Eat a Bedtime Snack?

There is no perfect time that works for everyone.

Some research has found an association between eating or drinking very close to bedtime and more wakefulness during sleep, suggesting that a longer gap between the last meal and bedtime may be better for sleep. (12)

In practice, this often means a small snack one to two hours before bed may work better than eating right before lying down. This timing is a general guideline rather than a strict, research-backed rule. Still, a heavy meal late at night is more likely to disrupt sleep.(2,7,12)

Keep in mind that sleep and nutrition responses vary from person to person, so what works well for one individual may not work the same for another. 

One Change That Helps Beyond Bedtime

Your nighttime snack matters less than your full eating pattern.

“From a dietary standpoint, eating a plant-forward diet is one of the best things you can do to improve sleep quality and support overnight blood sugar control,” says Basbaum.

A plant-forward way of eating includes more fruits, vegetables, beans, whole grains, nuts, seeds, and healthy fats like olive oil or avocado. These foods tend to be rich in fiber and other nutrients that support better overall health and sleep. (13)

That means the best bedtime snack is only one part of the picture. Eating balanced meals throughout the day may do even more to help you sleep better and avoid blood sugar swings overnight.

If you are trying to improve your routine, the MyFitnessPal app can help you see whether your meals are balanced and whether you are getting enough protein and fiber across the day.

Frequently Asked Questions (FAQs)

• What are good foods to eat before bed?

Good foods to eat before bed include small, balanced snacks that combine protein with fiber-rich carbs. This can look like: Greek yogurt with berries, banana with nut butter, oatmeal with peanut butter, or whole grain toast with cottage cheese. Some of these also contain magnesium, which has been associated with better sleep. (3,4,18)

• What are the best bedtime snacks for diabetics?

The best bedtime snacks for diabetics depend on the person, their medications, and their overnight blood sugar patterns. In general, small snacks with carbs plus protein, fat, or fiber may be used when needed as this combo generally supports stable glucose levels. People using insulin should get individualized advice from their care team. (1,20)

• How long before bed should you eat a snack?

There is no perfect time for everyone, but a small snack is usually better than a heavy meal close to bedtime. Some research suggests a gap between eating and sleep may be associated with better rest, though the ideal timing will vary by individual. (2)

• What foods should you avoid before bed?

It is usually best to avoid large or heavy meals right before bed. Foods and drinks with caffeine, like coffee, tea, and chocolate, may also make it harder to sleep well. (7,8)

Bottom Line

A good bedtime snack doesn’t need to be complicated. Yogurt with berries and walnuts, oatmeal with peanut butter and banana, or toast with cottage cheese or avocado all fit the bill.

If you want something before bed, choose a snack that feels light but still takes the edge off hunger. If you’re not hungry, skip it.

The post Healthy Late Night Snacks for Better Sleep and Stable Blood Sugar appeared first on MyFitnessPal Blog.

Healthy late night snacks can support better sleep and steadier overnight blood sugar. Here are balanced bedtime snack ideas from dietitians.

The post Healthy Late Night Snacks for Better Sleep and Stable Blood Sugar appeared first on MyFitnessPal Blog.

If you get hungry before bed, you do not need a perfect snack. You just need one that is small, balanced, and easy to digest. The best healthy late night snacks can take the edge off hunger, support steadier blood sugar, and in some cases may even help with sleep. (2,5)

That does not mean everyone needs to eat before bed. For many people, a bedtime snack is optional. But if you often go to sleep hungry, wake up hungry, or need help avoiding overnight low blood sugar, a small snack may make sense. (2,1)

“Bedtime snacks are not any different than snacking at other times. A nutrient-rich snack containing lean protein and fiber-rich carbohydrates is recommended to help keep you full through the night while keeping blood sugar steady,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.

Do You Really Need a Bedtime Snack?

Not necessarily.

“Individuals without certain medical conditions such as diabetes generally do not need a snack before bed to stabilize blood sugar overnight, as the body is well equipped to regulate glucose levels during sleep,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian.

However, a bedtime snack might help some people, including those who need to prevent overnight low blood sugar and, in some cases, active people using nighttime nutrition strategically. (1,2)

That is why bedtime snacks are best thought of as helpful for some people, not a must for everyone. Your full eating pattern during the day matters more than one snack at night. (2)

What Makes a Healthy Bedtime Snack?

A healthy bedtime snack usually includes a source of lean protein and fiber-rich carbs. That combination helps you feel fuller for longer and slows the rise of blood glucose. (4,20)

For example, fruit on its own may not keep you full for long. But fruit with nut butter or yogurt is more balanced. Toast alone is less satisfying than toast with cottage cheese or avocado.

Portion size matters too. One review found that a small, nutrient-dense nighttime snack, around 150 calories, may be fine for healthy adults, though this is based on limited research and individual needs vary. Yet still, large meals late at night are more likely to affect sleep and health in a negative way. (2)

If you want to get a better sense of whether you are eating enough protein, fiber, or calories during the day, logging meals in the MyFitnessPal app may help you spot patterns. Late-night hunger can sometimes be a sign that dinner was too small or not well balanced. 

6 Healthy Late Night Snacks to Try

1. Greek Yogurt with Berries and Walnuts

Plain low-fat Greek yogurt with berries and walnuts is one of Sullivan’s go-to bedtime snacks. It is a simple, balanced option that can feel light while still being satisfying. Sullivan also notes that dairy and walnuts have both been studied for possible sleep benefits. (5,9,10)

Dairy foods contain tryptophan, an amino acid involved in the production of melatonin and serotonin. Researchers are still learning more about the link between dairy foods and sleep, but the connection is promising. (5,9)

It’s also important to note that the research on walnuts and melatonin looked at daily walnut consumption over time, not a single handful at bedtime, so the sleep benefit from an occasional snack portion is uncertain. (10) 

However, this is still one of the easiest healthy bedtime snack ideas because it takes only a minute to put together.

2. Banana and Nut Butter, Two Ways

It appears we have a consensus. Both Sullivan and Gregg recommend bedtime snacks built around banana and nut butter.

Sullivan’s version is oatmeal with peanut butter and banana, which works well when you want something warm and a little more filling. Gregg’s version is a banana with peanut butter or almond butter, which is a faster option when you want something simple and easy.

Both banana and nut butters contain magnesium, a nutrient that has been studied for its role in sleep. (6)

3. Whole Wheat Toast with Low-Fat Cottage Cheese

This is another easy snack from Gregg.

Whole-grain toast with cottage cheese pairs a slower-digesting carbohydrate with a protein-rich topping. (3,11) It’s also a good option if you prefer savory foods over sweet options at bedtime. 

4. Whole Grain Toast with Avocado

Katherine Basbaum, MS, RD, MyFitnessPal Registered Dietitian, recommends a slice of whole grain toast topped with avocado.

Whole grains provide fiber and complex carbs to keep you full longer, while avocado contains magnesium, which has been shown to improve sleep. (3,6,18)

This snack is simple, plant-forward, and easy to keep in your routine, while still being extra delicious.

5. Tart Cherry Juice with a Handful of Nuts

Brookell White, MS, RD, MyFitnessPal Registered Dietitian, recommends a small glass of tart cherry juice with a handful of nuts before bed. 

Tart cherry juice has been studied for its possible sleep benefits as it contains melatonin which may help support longer sleep duration, though more studies are needed. (14,19)

Additionally, nuts can help make the snack feel more balanced and satisfying. Nuts also contain magnesium which has been associated with better sleep in those who lack this mineral in their diet. (6,19)

6. Pistachios with Low-Fat Cottage Cheese

Basbaum recommends a handful of pistachios with a small bowl of low-fat cottage cheese. 

Of all nuts, pistachios have the highest concentration of melatonin, and cottage cheese contains tryptophan, an amino acid the body uses to help make melatonin and serotonin. (15,16,17)

What Foods Should You Avoid Before Bed?

Some foods are more likely to work against sleep than support it.

White says foods and drinks with caffeine, including coffee, tea, and chocolate, may affect sleep quality. Research cited by the American Academy of Sleep Medicine found that caffeine taken even six hours before bed can still disrupt sleep. (8)

Large or heavy meals can also be a problem. The National Heart, Lung, and Blood Institute recommends avoiding large meals close to bedtime because they can interfere with sleep. (7)

When Should You Eat a Bedtime Snack?

There is no perfect time that works for everyone.

Some research has found an association between eating or drinking very close to bedtime and more wakefulness during sleep, suggesting that a longer gap between the last meal and bedtime may be better for sleep. (12)

In practice, this often means a small snack one to two hours before bed may work better than eating right before lying down. This timing is a general guideline rather than a strict, research-backed rule. Still, a heavy meal late at night is more likely to disrupt sleep.(2,7,12)

Keep in mind that sleep and nutrition responses vary from person to person, so what works well for one individual may not work the same for another. 

One Change That Helps Beyond Bedtime

Your nighttime snack matters less than your full eating pattern.

“From a dietary standpoint, eating a plant-forward diet is one of the best things you can do to improve sleep quality and support overnight blood sugar control,” says Basbaum.

A plant-forward way of eating includes more fruits, vegetables, beans, whole grains, nuts, seeds, and healthy fats like olive oil or avocado. These foods tend to be rich in fiber and other nutrients that support better overall health and sleep. (13)

That means the best bedtime snack is only one part of the picture. Eating balanced meals throughout the day may do even more to help you sleep better and avoid blood sugar swings overnight.

If you are trying to improve your routine, the MyFitnessPal app can help you see whether your meals are balanced and whether you are getting enough protein and fiber across the day.

Frequently Asked Questions (FAQs)

• What are good foods to eat before bed?

Good foods to eat before bed include small, balanced snacks that combine protein with fiber-rich carbs. This can look like: Greek yogurt with berries, banana with nut butter, oatmeal with peanut butter, or whole grain toast with cottage cheese. Some of these also contain magnesium, which has been associated with better sleep. (3,4,18)

• What are the best bedtime snacks for diabetics?

The best bedtime snacks for diabetics depend on the person, their medications, and their overnight blood sugar patterns. In general, small snacks with carbs plus protein, fat, or fiber may be used when needed as this combo generally supports stable glucose levels. People using insulin should get individualized advice from their care team. (1,20)

• How long before bed should you eat a snack?

There is no perfect time for everyone, but a small snack is usually better than a heavy meal close to bedtime. Some research suggests a gap between eating and sleep may be associated with better rest, though the ideal timing will vary by individual. (2)

• What foods should you avoid before bed?

It is usually best to avoid large or heavy meals right before bed. Foods and drinks with caffeine, like coffee, tea, and chocolate, may also make it harder to sleep well. (7,8)

Bottom Line

A good bedtime snack doesn’t need to be complicated. Yogurt with berries and walnuts, oatmeal with peanut butter and banana, or toast with cottage cheese or avocado all fit the bill.

If you want something before bed, choose a snack that feels light but still takes the edge off hunger. If you’re not hungry, skip it.

The post Healthy Late Night Snacks for Better Sleep and Stable Blood Sugar appeared first on MyFitnessPal Blog.

Arms uplifted in joy, a metal goddess welcomes you to the garden of author Marilyn Raff in Denver, Colorado.… Read More

The post Marilyn Raff’s garden of foliage, flowers, and fragrance appeared first on Digging.

A pocket-sized garden with flowery exuberance was my next stop on the Denver Open Days Tour in June, sponsored by the Garden Conservancy. Arms uplifted in joy, a metal goddess welcomes you to the garden.

The owner, author Marilyn Raff, is a longtime gardener and rock garden aficionado, who downsized to this small property around age 70. She loves color and fragrance and plants for plenty of both. A narrow gravel path leads through wildflowers and grasses toward the house.

Mexican tulip poppy

White prickly poppy

Horned poppy

A bermed rock garden adds ruggedness and an elevation change along the path.

Yucca, a red rose, and giant fleece flower surround a scalloped-edge birdbath.

Rose and giant fleece flower

A hypertufa planter with one of Marilyn’s broken-plate garden accessories, which evokes a good-luck horseshoe

Lavender phlomis

Another of Marilyn’s beloved roses

‘Miss Willmott’s Ghost’ eryngium

And a last look at the garden goddess

Up next: A rock garden with colorful cacti in bloom. For a look back at Keith Funk’s flowering rock garden among the pines, click here.

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

__________________________

Digging Deeper

“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”

–MomInAustin, a reviewer on Amazon

Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.

The post Marilyn Raff’s garden of foliage, flowers, and fragrance appeared first on Digging.

These oats soak overnight in milk and pomegranate juice to make a fast, antioxidant rich breakfast to start your day off right.

The post Pomegranate Overnight Oats appeared first on MyFitnessPal Blog.

Cool off with a sweet, pink pop and feel good about sharing one with your kids, too. These pops are mostly antioxidant-rich raspberries and creamy, protein-packed yogurt, so they are a healthy snack (1, 2). Adding the chia seeds helps to add beneficial fiber to your system, in one delicious pop.

Active time: 15 minutes | Total time: 1 hour and 15 minutes

Raspberry Frozen Yogurt Pops

Ingredients

• 1 cup (227g) plain nonfat Greek yogurt
• 1/4 cup (60g) maple syrup
• 1 1/4 cup (280g) frozen raspberries
• 1 medium ripe banana
• 1 tbsp chia seeds

Directions

Make space in your freezer for the pop molds to stand upright while they freeze. If you don’t have molds, place small 2-oz. paper cups on a sheet pan and have popsicle sticks ready.

In a high-powered blender, combine the yogurt, maple syrup, raspberries, banana and chia seeds. 

Secure the lid and blend until smooth. Divide the mixture evenly into the molds or cups using 1/4-cup portions. The mixture should be thick enough to hold a stick upright. If not, freeze for 1 hour before inserting the sticks.

Freeze until firm. Transfer the pops to a zip-top bag or container and store in the freezer for up to 1 month.

Serves: 6 | Serving Size: 1 pop

Nutrition (per serving): Calories: 103; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 17mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 13g; Protein: 5g

Nutrition Bonus: Potassium: 220mg; Iron: 3%; Vitamin C: 17%; Calcium: 8%

Originally published July 2020; Updated date: June 2026

The post Raspberry Frozen Yogurt Pops appeared first on MyFitnessPal Blog.

A creamy cucumber salad adds vegetables and complements these crispy, baked pretzel-crusted chicken strips.

The post Pretzel-Crusted Chicken Strips appeared first on MyFitnessPal Blog.

Cool off with a sweet, pink pop and feel good about sharing one with your kids, too. These pops are mostly antioxidant-rich raspberries and creamy, protein-packed yogurt, so they are a healthy snack (1, 2). Adding the chia seeds helps to add beneficial fiber to your system, in one delicious pop.

Active time: 15 minutes | Total time: 1 hour and 15 minutes

Raspberry Frozen Yogurt Pops

Ingredients

• 1 cup (227g) plain nonfat Greek yogurt
• 1/4 cup (60g) maple syrup
• 1 1/4 cup (280g) frozen raspberries
• 1 medium ripe banana
• 1 tbsp chia seeds

Directions

Make space in your freezer for the pop molds to stand upright while they freeze. If you don’t have molds, place small 2-oz. paper cups on a sheet pan and have popsicle sticks ready.

In a high-powered blender, combine the yogurt, maple syrup, raspberries, banana and chia seeds. 

Secure the lid and blend until smooth. Divide the mixture evenly into the molds or cups using 1/4-cup portions. The mixture should be thick enough to hold a stick upright. If not, freeze for 1 hour before inserting the sticks.

Freeze until firm. Transfer the pops to a zip-top bag or container and store in the freezer for up to 1 month.

Serves: 6 | Serving Size: 1 pop

Nutrition (per serving): Calories: 103; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 17mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 13g; Protein: 5g

Nutrition Bonus: Potassium: 220mg; Iron: 3%; Vitamin C: 17%; Calcium: 8%

Originally published July 2020; Updated date: June 2026

The post Raspberry Frozen Yogurt Pops appeared first on MyFitnessPal Blog.