Thanks for your question! This is a common concern and one that should be addressed.

Nighttime snacking is the downfall for most people. The reason it is considered unhealthy is because we usually go for sweets or carbohydrate-laden foods (such as French fries). These foods are usually used for energy throughout the day- but at night, we are moving less (and therefore use less energy), so they are stored as excess calories and can lead to weight gain.

I do not believe “eating past 8” is a rule to live by - it is better to have a healthy snack than going to bed hungry. Something to consider first, though: What are your dinners like? If you are hungry at night, are you truly hungry? Or is it a craving? Learning to recognize the difference is something most people have forgotten to know how to do, and usually results in mindless (or useless) snacking. Furthermore, if your meals are balanced, you should be less hungry later on because you are actually satisfied. A balanced meal has:

- Protein (not including dairy or cheese)
- 2-3 servings of Carbohydrate (including starchy vegetables): see The Slice Plan for what a serving is,
- Fruits and/or Vegetables

Protein, when paired with an appropriate amount of healthy carbohydrates, helps satiety come into play and keep you fuller longer. This should then negate the need for a nighttime snack. But, cravings happen, so let's talk about healthy snacks at night. A healthy snack should include a protein and plant-based carbohydrate (such as from fruit) without a grain-based carbohydrate that will convert to energy that you will likely not use. Consider the following:
- 1 handful of fruit (like grapes or apple) and 3 oz. Cheese
- 1 handful Nuts, Seeds (like sunflower seeds)
- 1 container Greek yogurt
- Fruit and 1 TB peanut butter
- Cocoa powder and Milk (cocoa powder has no sugar)

I hope this information helps. Happy Eating!