The sun is the main factor that influences our body clock. The sun sets our circadian rhythm, which affects every bodily function.
Everyone knows that eating a healthy dinner early is a good habit. Your hunger will strike again once you have eaten and stayed awake until late. We do not recommend eating late at night because your digestive system and metabolism go into rest mode. The suprachiasmatic node in our brain is where we find our body clock. The sun’s rays set the body’s circadian rhythm, affecting everything from hormone release to immunity and stress. It is best to avoid eating late at night and heavy snacks before bed. This article will be divided into two parts.
– Bedtime snacks because you are awake and hungry
– Snacks for late-night shifts
There are six snacks you can have after dinner and before bed:
It is better to choose nutrient-rich snacks over sugary ones. Mindlessly eating or munching will cause the body to store fat and add more calories than it needs. Both the choice of food and the serving size can benefit your health. Here are some healthy alternatives for those late-night hunger cravings.
1. Milk
It is an excellent snack for bedtime. It is nutrient-rich and contains carbs, protein, calcium, and phytonutrients. Tryptophan is also present, which promotes good sleep. Drink yellow milk, which is our traditional Haldi milk. Around 200 ml should be enough.
Milk is rich in nutrients, including carbs, proteins, and calcium.
2. Nuts, seeds, and other nuts
Nuts, seeds, and other small natural gifts are packed with nutrients. These nuts and seeds contain antioxidants, healthy fats, and proteins. They also provide satiety. One ounce of nuts or seeds is 28-30gm per day.
3. Gajar halwa
You read it right! Homemade gajar halwa, made with carrots and less ghee and topped with sugar and nuts, can be a tasty snack for your body and mind. The carrots are rich in beta-carotene, an important antioxidant. Ghee is a great way to add flavor and satiety. Stick to a tiny bowl of carrots for dinner.
Halwa gajar is a tasty snack made from fresh carrots and less ghee, with nuts and sugar.
4. Soups
In the winter, soups made from fresh vegetables are a great way to warm up and fill you up. They are almost calorie-free if you do not use butter. The soup will also nourish the vegetables that are the base of the soup. If you blend the vegetables instead of sieving the soup, they can add fiber.
5. Bhuna chana
If you want something crunchy and salted, this is the snack. It is sufficient to eat a handful; you will need to chew them and spend some time with them. The fiber, phytonutrients, and protein are also good for you.
6. Roasted makhana
Roasted foxnuts make a great snack. Because they are low-calorie dense, 30gm is equivalent to a large bowl of foxnuts and will satisfy you. Minerals and phytonutrients are abundant in them. Roast them instead of frying.
Makhana roasted is a healthy option for snacking.
When choosing a Snack, the thumb rule is to control portion size and include at least two nutrients besides calories.
It is simple for those who work night shifts. Fix two snack times. Refrain from eating through the night.
There are four snacks you can have if you work night shifts:
1. Fruits with nuts
Nuts and seeds will add protein and fiber and help you to feel fuller for longer.
2. Milk with Nuts and Seeds
Milk with nuts and seeds is a healthy combination that will keep your body in shape and prevent hunger. Save this for when you are most hungry.
3. Smoothie
A Smoothie with the goodness of fruits’ antioxidants, nuts’ protein, and oats fiber makes it another healthy and satisfying snack. It helps to keep the energy level up and provides nourishment.
4. Multigrain Bread Sandwich
Multigrain bread sandwiches with paneer, lettuce, and tomatoes are excellent snacks for workers on night shifts. This sandwich is best washed down with antioxidant-rich green tea.
A healthy body is built on eating the right amount of food at the right time. Keep processed foods to a minimum and choose fresh ingredients. All you need to be healthy is fresh ingredients.