Whether we’re working late or enjoying some down-time on the sofa, most of us can relate to the feeling of needing “something extra” after dinner. However, for most of us, our energy needs are minimal at this time, meaning that all we really need is (at most!) something light. Find five Dietitian-approved after-dinner snacks to try, below.
- Fruit + nuts. For a nutritious spin on the Cadbury classic, enjoy ½ cup berries with a handful of nuts (we love pistachios and walnuts for their melatonin content, naturally supporting the sleep-wake cycle) and, if you’re not particularly sensitive to caffeine, a square or two of dark chocolate.
- Cheese + crackers. For a savoury option, arrange a few seeded crackers on a plate with some cottage, cheddar or goats cheese; all contain tryptophan, supporting the body’s natural production of both serotonin – the ‘happy hormone’ – and melatonin. Grapes (the non-fermented variety!) are a lovely fresh accompaniment, and a natural source of melatonin!
- Greek yoghurt. Another source of tryptophan, as well as protein and fats to aid satiety and fullness, we love to serve natural Greek-style yoghurt with cinnamon, which research has shown can support blood glucose regulation. Add some fruit like banana or cherries (when in season) – both contain melatonin and fibre, further promoting satiety.
- Sliced apple + nut butter. Super simple, and a wonderful source of dietary fibre, as well as healthy fats and a little protein for a snack that truly satisfies! Spread your apple slices with your preferred nut butter and sprinkle over some cinnamon. Delicious!
- Oat cookies. Like many wholegrains, oats are another source of tryptophan, which we love! We love this recipe, and recommend using a ‘light’ flavoured extra virgin olive oil; it’s a wonderful source of healthy fats, as well as all-important antioxidants! If you’re short on time, there are some great wholefood recipe bases available in the baking aisle of most supermarkets; all you have to do is add your wet ingredients, roll and bake! Enjoy with a herbal tea.
One last thing. If you’re finding that you’re consistently feeling the need to snack after dinner, it’s important to check in and consider:
- Are you eating enough? Feeling hungry later in the day is a very common experience, and is often due to under-fuelling. This might involve not eating enough at dinner or – as we often see! – all prior meals throughout the day.
- Are your meals balanced? Including a balance of complex (slow-releasing) carbohydrates, lean protein, healthy fats and dietary fibre (found in our much-loved plant-derived foods) on our plate is also key to feeling satisfied after each meal, reducing the need for frequent snacking.
- Are you sufficiently hydrated? Sometimes, sipping on something other than plain water will satisfy a craving for that “something extra” whilst also keeping on top of our fluid requirements. We love herbal teas or a nourishing hot cacao.
- Are you craving comfort? Sometimes, we can feel compelled to turn to food instead of facing uncomfortable thoughts or emotions. Consider whether there are other ways you could meet your need for emotional comfort or support. If you’re struggling, it’s important to reach out to a loved one (or check in with your GP for a referral to a counsellor or psychologist) for some support.
For expert dietary support to meet your unique goals and requirements, book your first appointment with one of our wonderful Accredited Practising Dietitians today.
Written by Caitlin Branch, Student Nutritionist, and Ellie Thompson, Accredited Practising Dietitian.
