CONTROLLING NIGHTTIME SNACKING

Lisa C. Routh, M.D.

May 2007

Having a small, healthy snack before bedtime can be perfectly acceptable, but nighttime binge snacking can lead to obesity. There is even a name for this eating pattern—nighttime eating syndrome.

Nighttime eating syndrome is often brought about by good intentions. In order to lose or maintain weight, people sometimes skip breakfast or eat very little during the day. Unfortunately, by nighttime, these same people are so hungry that they lose control and binge.

It is essential to eat regularly and make healthy choices—throughout the day—in order to avoid overeating and drastic changes in blood sugar levels.

People with nighttime eating syndrome may eat as much as 25% or more of their daily calories after dinner. These after dinner snacks are often high-carb, high-fat foods. If you find that you are doing a great deal of eating after dinner, you may want to consider some of the following suggestions:

· Eat small meals and snacks every 3 hours throughout the day. It can help keep your blood sugar stable and will prevent you from binging later on.

· Figure out why you are eating. Sometimes it is not because you are hungry, but rather because you are bored or lonely. Find another activity or call a friend instead.

· Never eat in front of the television. You may not even notice what or how much you are eating.

· Close the kitchen. Set a time (7 or 8 pm) after which the kitchen is considered “closed.” Put a sign on the fridge as a reminder.

If you do want a nighttime snack, stick to a small healthy one that includes protein, starch and fat. This will help you maintain a steady blood sugar level during the night. The following are some good choices:

· Fat-free yogurt

· A small handful of raw almonds

· A couple of whole wheat crackers and a matchbook-sized piece of low-fat cheese

· A small bowl of whole grain cereal with skim milk

· A piece of whole wheat bread and a slice of turkey

· Four whole wheat crackers with peanut butter

· Cottage cheese and a pretzel

Good eating habits and snack choices can help you keep your diet on track.