Best nighttime food and drinks to avoid weight gain

Nutritionist Mai Thi Thuy from the Nutrition Department at Xuyen A General Hospital in HCMC says maintaining a healthy body requires eating on schedule and developing a habit of having dinner before 8 p.m.

But studying or working late can sometimes call for extra energy. To avoid weight gain from eating too late, she recommends low-calorie snacks that are high in fiber and protein. They help keep the stomach full while limiting calorie intake.

Portion control is key, Thuy says. Even with low-calorie foods, overconsumption can lead to excess calories. People should read food labels carefully to avoid unnecessary sugar, fat, and salt.

Thuy lists some late-night snacks that are low in calories, keep you full, and help prevent weight gain:

Fruits such as bananas, plums, apples, and berries are high in fiber, vitamins, and minerals with little to no fat. They fill the stomach with a low calorie count. Fresh fruits are preferred over juice for their fiber content.

Nuts (almonds, walnuts, cashews) contain healthy fats, protein, and fiber, which help you stay full for longer. Because they are calorie-dense, portions should be moderate and carefully controlled.

Bananas are high in fiber, vitamins, and minerals with almost no fat, which can keep you full and calories low. Photo by Dau Do

Unsweetened popcorn is a low-calorie snack that helps curb hunger without causing weight gain.

Caffeine-free, unsweetened tea like lotus heart, chamomile, and peppermint contain antioxidants that reduce stress, ease late-night cravings, and help with sleep.

Turmeric milk is low-calorie drink that supports digestion and relieves stress.

Diluted honey water provides essential vitamins, minerals, and amino acids. It helps you feel full longer and controls late-night cravings.

Steaming or boiling helps vegetables retain fiber, vitamins, and minerals. They also help with digestion, lower cholesterol, and boost immunity. This cooking method also limits oil use, making meals easier to digest and preventing fat buildup.

Boiled eggs are a good source of protein, vitamin B12, vitamin D, choline, and essential amino acids that support brain and muscle health.

Combining vegetables and boiled eggs creates a balanced meal suitable for dieters, athletes, or anyone wanting to stay healthy.

Thuy recommends avoiding caffeine, alcohol, sugary foods, spicy dishes, and oily meals at night because they can disrupt sleep and digestion. She says low-calorie snacks with fiber and protein provide energy while helping maintain health and weight.