A little hungry in the evening? Here are the snacks recommended by a dietician to sleep well

Who has never succumbed to a little snack in front of the television in the evening after dinner? No need to feel guilty, this little moment of pleasure has never hurt anyone… as long as we don’t eat just anything, nor in too large quantities! No question of devouring an entire bar of chocolate or going for a large packet of crisps. Here are nutritionist Federica Patrinicola’s tips for choosing snacks that won’t make you gain a gram!

This is perhaps the first question to ask yourself! If you feel an irresistible urge to eat shortly after dinner, you may not be opting for the best foods! Perhaps you settled for soup and fruit, believing that you didn’t need to overload your body before going to bed. Error ! Eating too little logically leads to a feeling of hunger shortly after dinner. It is therefore better to plan a relatively light but complete meal, including complex carbohydrates, which will diffuse slowly in your body, thus avoiding feelings of cravings. Opt for example for pasta, bulgur or rice (preferably semi-complete or complete) or even lentils. These foods contain tryptophan, an amino acid that helps produce serotonin. This neurotransmitter prepares us for sleep by promoting the production of melatonin, also called the “sleep hormone”.

Also consider including vegetables in your meal. They are rich in vitamin B, which contributes to the proper functioning of the nervous system and helps reduce anxiety. You will be zen and better prepared to sleep when you go to bed!

For Federica Patrinicola, Greek yogurt is an excellent choice. Digestible, it also contains tryptophan, which transforms into melatonin, and prepares you for sleep. In addition, this dairy product provides calcium and proteins, which give a feeling of satiety, thus avoiding reaching for a chocolate bar or a large muffin! Do not hesitate to enrich your yogurt (or your cottage cheese) with some dried fruits, rich in good fats (excellent for the cardiovascular system) and fresh fruits (blueberries for example, or diced apples), reasonably caloric. and rich in antioxidants.