Whats the best thing to eat around 9PM?

Question
I work durung the evening. I eat dinner right before I go to work around 5:30. Then, I get home around 9PM. I usually want to snack on something and would like to know what the best type of snack would be for that time of night. I am trying to eat very healthfully and I work out early in the mornings before breakfast. Please, help?!

Answer
Hello Joy!

  Thank you for your nutrition question.  The choice of a healthy snack involves - variety, balance, and moderation. Try to limit the snack calories to 100 to 200 calories.  

Include these foods on your shopping list and you will have healthy foods available for snack times.

GRAIN FOODS

100% whole grain crackers
Rice cakes (kids love these!)
100% Whole wheat pita bread
Whole grain cereals, like low-fat granola
Baked tortilla chips



VEGETABLES

Raw vegetables,
sweet potatoes
100% vegetable juice
Vegetable soups

FRUITS
Dried fruits,
Fresh cut fruit, try apples or pears
Whole fruit, like bananas

HEALTHY PROTEIN FOODS
Nuts, seeds (Peanut butter
Bean dip
Bean soup
Hard boiled egg
Tofu

HEALTHY DAIRY
Nonfat or low-fat yogurt
Low-fat milk or fortified soy milk
Smoothies, made with low-fat milk or fortified soy milk Cheese sticks


For healthy snacks, think "out with the bag"- that is, out with foods that are sold as snacks in all those cute packages and bags. The healthiest snacks do not include a lot of refined sugars or carbohydrates such as chips, cookies and crackers, all of which are high in fat and low in fiber.

Here are snack ideas taste good and are good for you:


Peanut butter crackers or fruit - Use 100% whole grain crackers spread on a thin layer of peanut butter. Slice an apple and dry, spread a thin layer of peanut butter on each slice.

Bunny bag - Cut fresh fruits and vegetables like carrots, apples, oranges and cauliflower. Put them in a zip lock bag. The orange gives everything a nice flavor and keeps the apple slices from turning too brown.

Smoothie - Blend low-fat milk, fortified soy milk or 100% orange juice, fruit and yogurt in a blender to make a delicious drink that tastes like a milkshake. (This is a great recipe for brown or soft bananas.)

Oatmeal raisin and banana bowl - Prepare a bowl of oatmeal and top with raisins, cut bananas and cinnamon.

Cereal parfait - Layer nonfat or low-fat yogurt, fruit and whole grain cereal in a plastic cup, grab a spoon and you have a nutritious snack ready to go.

Baked sweet potato - Bake a sweet potato in the microwave and top with 1 teaspoon pancake syrup.

100% Vegetable or fruit juice - A 4 ounce cup of 100% juice is one serving for a child. Add vegetable juice to soups for added nutrition. Help your child get 5 a day!

Power bag - Mix raisins, peanuts and dry cereal (like Cheerios or Kix) in a plastic bag. Kids love this mix and it is great for travel!

(Slam Dunk Veggies - Cut celery and carrot sticks into thin strips and dip in low-fat ranch style salad dressing.


For more answers to your nutrition questions check out "Ask the Nutritionists" by George Rapitis at www.authorhouse.com or your favorite bookstore.

-George Rapitis, Bsc. Nutritionist
www.juiceblend.com  

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