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00:17What are some healthy late-night snack options that won't leave the person feeling hungry but at the same time
00:25not too full?
00:26Okay, so my favorite late-night movie-watching snack would be popcorn.
00:33Popcorn, ideally, that you pop the old-time way in your iron pot with a little oil, ideally not the
00:41buttery one in the pack that you microwave.
00:44Some health, not the most healthy choice, but popcorn is high in fiber.
00:49Are there certain foods that people should avoid close to bedtime?
00:54And what are they?
00:55Yes, I would say close to bedtime, you definitely want to avoid anything with caffeine.
01:00I know some people say they're not sensitive to caffeine, but even if you can fall asleep easily, it does
01:06affect the quality of your sleep.
01:08Number two would be alcohol because that also affects the quality of your sleep.
01:14So, you know, having a glass of wine just before bed, we don't really encourage that because you want its
01:21calories still, but it also affects the quality of your sleep.
01:25The other thing I would avoid is anything that's too heavy like fried foods.
01:29If it's too greasy, that would be difficult for your body to digest.
01:33What advice do you have for people who find themselves eating late because of shift work or maybe a busy
01:41schedule, your student, your studying, you know?
01:44So what advice would you offer them?
01:46Okay, so if you have to be up late on a regular basis, the most important thing is that you
01:53make good choices to meet your body's needs throughout the day.
01:58So don't, you know, skip breakfast, have a light lunch, then dinner, and then, you know, you're having your heaviest
02:06meal at 1 a.m.
02:08Try to still eat with a regular schedule, have most of your nutrition throughout the day, and at night, you
02:16just, again, would use some of the same foods I mentioned that have a balance of protein and carbs.
02:22So, again, dairy is always a good source because it's a good balance of carbs and protein.
02:27So whether that's yogurt, whether it's a glass of milk, whether you add some nuts into the yogurt or seeds
02:34and blend it up to make a smoothie, avoid, you know, unless you're very active on your shift work, I
02:41would say avoid heavy carbs, which would be, you know, too many of the cookies or cakes or things that
02:47are going to spike your blood sugar at that hour of the night.
02:50You definitely want to avoid that even when you're studying, you tend to crave sugar because the brain likes sugar
02:59when you're studying, but you want to do things that will gradually raise your sugar versus drinking juices or eating
03:08sweets that would spike your sugar.
03:10So that might be fruit.
03:12A lot of people say no fruit after 8 p.m., but I would say if you're eating a fruit
03:18after 8 p.m. would be a better choice than drinking juice.
03:21For our viewers, if they have to remember one thing or a take-home message from everything that you would
03:27have mentioned to us, what that take-home message you would like them to remember?
03:30Your body does have a clock, but you don't have to be afraid of eating after 8 p.m.
03:37The most important thing is why you're eating, what you're eating, and how much you're eating.
03:43So if you are genuinely hungry, if it's genuine hunger, then choose something that will give your body a balance
03:52of protein, healthy fats, and a small amount of carbs at that time.
03:57And remember, it's not one choice that determines your long-term health.
04:03It's your choices that you make every day throughout the day.
04:07I am Charlotte Kisto with tonight's Health Watch.
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