Fodmap Diet  |  Photo Credit: iStock Images

Have you ever found your stomach or the entire digestive tract on a strike, hurting after every meal, and disallowing you to concentrate on work? Your doctor may have even probed for the possibility of Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), and other functional GI disorders. Several Gastro-Intestinal (GI) tract illnesses are triggered by factors like:

What is FODMAP?Your doctor may have suggested you start avoiding certain foods and ensure intake of a particular type of foods - the banned ones being foods that gastroenterologists call the FODMAP diet.FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates and sugar alcohols that are poorly absorbed by the body, resulting in abdominal pain and bloating.The low-FODMAP diet, therefore, eliminates these carbs in excess and focuses on a minimal quantity to be consumed.

What to eat and what to avoid on a low-FODMAP diet?

GOOD TO EAT:

WHAT NOT TO EAT:

This is a short term diet:FODMAP foods are eliminated or severely limited for 2-8 weeks, then gradually reintroduced into a low-FODMAP diet to see if they cause symptoms (elimination diet).

Why this cannot become a permanent diet plan has several reasons.A study by King's College (London) and Monash University showed:

Reintroduce High-FODMAP foods slowly:Therefore, it is important and best to advise people that a very strict low FODMAP diet should not be followed over the long term. Patients who are on the diet, must try and re-introduce some high FODMAP foods if they are able to tolerate it, advise the Monash University researchers. Everyone is different and so you will have to discover your own 'tolerance level'.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

Read the original here:
What is the FODMAP diet and how can it lower gastro-intestinal distress? - Times Now

YouTuber Brandon Jones recently underwent a 100-day physical transformation challenge, during which he lost 10 pounds of fat and gained 2 pounds of muscle, and cut his body fat by around 6 percent. Following on from the video in which he broke down his training routine, Jones has now shared the diet he followed to maximize his chances of leaning down and building muscle, sharing what he would eat on an average day.

"I estimated I should be at a caloric deficit of 2,100 calories," he explains, adding that he would eat around 160 grams of protein per dayroughly one for each pound of bodyweight.

Breakfast consists of 2 scrambled eggs, and oatmeal made with half a cup of steel cut oats, half a cup of protein-rich hemp hearts, half an apple, and a handful of cashews, served with berries or kiwis. This comes to 590 calories, and around 30 grams of protein. "Not only do I feel full after this meal, I really feel like I got a boost in my overall energy that carried through the rest of my morning as well," says Jones.

A standard lunch during this challenge would be a black bean burrito (made with brown rice, not white), served with a side salad, totalling 600 calories and 25 grams of protein. As Jones would usually do his main workout in the afternoon, he would follow lunch with a shake made using vegan protein powder, creatine, peanut butter, oat milk, and half a banana (295 calories and 35 grams of protein).

For his final meal of the day, Jones frequently ate a turkey patty on a flatbread with avocado, pan-fried potatoes and steamed green vegetables. This all comes to around 500 calories and 42 grams of protein.

Jones adds that he made a series of small adjustments throughout the 100 days, mainly in order to reach the protein goal he had set himself for each day. "It became a question of where can I add in one chicken breast, and where can I cut those other calories," he says. "If two weeks went by where I didn't see movement, I cut about 30 calories from my daily target."

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Read the rest here:
This Guy Shares the Diet That Helped Him Get Shredded in 100 Days - menshealth.com

When Catherine Zeta-Jones moved to the United States from England, she brought her classically European diet with her.

The actress, 51, shared a summary of what she eats in a day with Harpers Bazaar, and you bet it features multiple spots of tea. Read on for her delightfully simple, yet nutritious regular meals.

She gets up before anyone else to enjoy her first coffee in silence. I really cant do anything properly without my coffee, she said. She likes brewing it in a French press because it has a sort of a nostalgic feel to it.

Theres no doubt that Zeta-Jones is a three meals a day kind of girl, she said, and when it comes to breakfast, she always has one of two things depending on the time of year.

In the winter hours, Im a porridge girl, she explained, which she makes with brown sugar, bananas, and blueberries. In the spring, she switches to non-fat vanilla yogurt topped with Bare Naked granola, blueberries, and raspberries. Thats only during the week, though.

When the weekend arrives, all bets are off, and the family enjoys what she calls a good British fry-up complete with imported British bacon, sausages which we call bangers, baked beans, scrambled eggs, and for the American contingent of my family, Martha Stewarts French toast recipe with all the good stuffbrioche bread, cinnamon, and vanilla. Every weekend it comes together in a fabulous family brunch. We love it. I look forward to it all week, she explained.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Jones takes multiple drink breaks throughout the day, and this one she likes to pair with a cookie or something.

Im not a big snacker, except for anything chocolate, she said. For me, chocolate is a real treat. I deserve it. Her favorite is Cadburys milk chocolatea classic. Its a British brand that I was brought up with and its very comforting, she added.

When shes not working, the Rock of Ages star always has lunch with her husband, Michael Douglas. Were big on family meals ... we stop and we sit down and we have lunch, she said. On the menu is lighter fare that always includes a salad. Her favorite is a mix of spinach, arugula, pine nuts, big, ripe tomatoes, blue cheese, dried cranberries, and a dressing of olive oil, balsamic vinegar, and mustard.

I have a salad every meal other than breakfast because I just adore it, she admitted. Accompanying the greens is typically grilled chicken, grilled cod, or stuffed eggplant: Something light that doesnt weigh me down too much.

The actress has no choice but to enjoy her very own Casa Zeta Jones coffee. I love it because its my blend and its the kind of coffee that I love, she said. And if shes ahead of the game, she will have already baked fresh scones which she loves to top with clotted cream and jamthe traditional British way.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

And thats early for herwhen shes in Europe, she eats later.

Another salad starts the meal, this time of apple, avocado, oranges, and figs. And although she typically prefers fish and white meat, she occasionally loves just a regular filet mignon paired with homemade mushroom sauce and a bunch of fresh sauted veggies. She also likes to bake cauliflower whole and cover it with melted cheesea comfort dish her mom used to make.

Her favorites are a good ol scoop of ice cream or slice of apple pie, particularly her moms recipe.

But she stays far away from tripe (cow stomach, but who wouldnt?) and MSG (her body doesnt react well to it). Otherwise, she loves experiencing and enjoying food. Some people say, do you live to eat or eat to live? she reflected. Im somewhere in between.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Follow this link:
Catherine Zeta-Jones, 51, Shared Everything She Eats in a Day to Stay Satisfied - Prevention.com

It seems Gisele Bndchen does not take a bad photo; it's just that some are perhaps more, well, noteworthy than others. That's the case regarding a beachy pose she shared Sunday to Instagram, in which she's wearing a pretty bikini at the beach and looking impressively fit. She captioned the post by celebrating the current time of year: Sunday, summer, and sunshine = Heaven, punctuated with a contented-looking smiley face.

The supermodel and mom of two is a notoriously clean eater whose husband, Tom Brady, is also known to follow a highly disciplined regimen. Gisele is also generous with posting about the habits that see her lookingand seemingly feelingso gorgeously healthy. To help inform your routine too, we're zooming in to reveal the food and workout habits this icon of beauty practices.

Keep reading to learn Gisele Bnchen's exact diet and exercise routine. And for more, check out why Nicole Scherzinger's swimsuit is motivating us all.

If you follow sound advice about how to get your protein elsewhere, deleting meat from your diet is a good way to do away with a lot of saturated fat and cholesterol. This is how Gisele eats on a daily basis, as the New York Post's Page Six quotes the supermodel as having said: "At our house, we try to eat organic foods that are in season and locally grown . . . We eat mostly a plant-based diet. It makes us feel good, and it also has less of an impact on the environment."

She also shared: "My ultimate guilty pleasure is dark chocolate." It's actually not so guilty: Check out Eating This Type of Chocolate May Burn More Fat, New Study Says.

Related: Sign up for the Eat This, Not That! newsletterto get the latest celeb food and weight loss news.

Smoothies are an amazing way to pack a ton of nutrients into one meal. Before Bndchen's husband, Tom Brady, had his seventh Super Bowl win this year, the Post revealed Brady's favorite smoothie recipe, which he reportedly drinks each morning at 5:30 AM: blueberries and banana, hemp protein, chia seeds, walnuts, almond butter, and hemp milk.

Since Gisele is also an all-natural food lover, it's pretty safe to bet she loves this formula, too. (For you, we've got a whole menu of weight-loss breakfast smoothie recipes right here.)

As if the weekend's bikini capture didn't make this clear, Gisele loves to be outside not only for posing, but also for staying active. Shown here on a Boston playground adventure with her kids, the Brazil native incorporates tons of outdoor activity into her lifestyle in addition to a gym routine.

In addition to her indoor workouts, Bndchen loves to get out and ski, bike, and go horseback riding, Page Six reports.

RELATED:29+ Best Picnic Recipes for Eating Outside

Bndchen famously adores doing yoga regularly, as she has shared on Instagram. Yoga can be amazing for stretching muscles, opening joints, supporting digestion, and many other benefits. On International Yoga Day last week, Bndchen conveyed how powerful a yoga practice has been for her:

"Many years ago, after going through one of the most difficult times in my life, I immersed myself in the very deep process of getting to know myself better. With the help of yoga and meditation, I came out of that period stronger and happier, and knowing that no matter how difficult challenges appear in the moment, they always bring with them an opportunity for transformation."

RELATED:One Incredible Side Effect of Doing Yoga, Says New Study

For Gisele, staying healthy is not all about being on the move. Last month, Gisele shared an image during a meditation session and said practicing meditation "helped me find strength and balance during some of the most challenging periods in my life."

Check out one newly discovered way meditation can support a healthy mind and longevity inSecret Side Effects of Meditating Just 12 Minutes Per Day, Says Study.

In April, Bndchen posted an Instagram photo of her eight-year-old daughter, Vivian Lake, and said: "Vivi super chef whipping up some scrambled eggs. Did someone say Miss independent?!" Young Vivi appeared to keep her scramble simple with pink Himalayan salt and cracked pepper both within reach.

RELATED:This Gone-Viral Way to Cook Eggs Is Dangerous, Say Experts

She's not a celebrity who seems big on pushing brands, but Gisele did recently share something she uses to supplement her wellness: Nutrients from some plants. "Whenever I'm in an environment that's filled with plants I feel a strong sense of wellbeing," she said. In the post, she listed aloe, lavender, and basil, in particular, as plants she recommends using.

If Gisele Bundchen's diet and exercise habits have inspired you to live better today, don't miss One Major Effect of Taking Apple Cider Vinegar Supplements, Expert Says.

Keep reading:

Continue reading here:
This Is Gisele Bundchen's Exact Diet and Exercise Routine | Eat This Not That - Eat This, Not That

By Laura Merriman, AB Vista Swine Technical Service Nutritionist

This article will discuss the need to further understand the insoluble (IDF) and soluble (SDF) fractions of the total dietary fiber (TDF) and introduce the stimbiotic concept as a strategy to drive the microbiome to ferment fiber more effectively.

The addition of TDF is advantageous to sow and piglet production. However, there is evidence to suggest that not only TDF, but specifically SDF, can also be beneficial. Based on studies increasing the level of SDF in the gestation diet from 30 to 87 g/day (TDF = 315 g/day; Li et al., 2019) and from 60 to 90 g/day (TDF= 560-590 g/day; Sun et al., 2015), an increase was observed in lactation intake, number weaned, and weaning weights at > 65 grams of SDF per day in the lower fiber diet and at > 75 grams of SDF in the high fiber diets. According to Zhuo (2020), SDF is fermented by bacteria in the lower GI tract, resulting in high production of short-chain fatty acids (SCFAs). This has been observed in gestation studies when sugar beet pulp (SBP) was used as a high source of SDF increasing SCFA (Tan et al., 2018) and improving intestinal health (tight junctions and reduced inflammation; Shang et al., 2019). The IDF in general is more slowly fermented, causing the changes in transit time and increasing bulk density of the diet.

Figure 1. Lignin, Soluble and Insoluble NSP Content of Ingredients (AB Vista Feed Quality Service)

If the assumption is that SDF should be at least 65 g/d, then the next step would be to explore the SDF levels in available feed ingredients. In the United States, the main fiber sources such as corn, corn DDGs, sorghum, and rice bran are higher in IDF in comparison to other potential fiber sources such as SBP and soybean hulls, which would have a higher level of SDF (Figure 1). As an example, to provide the SDF intake of 60 g/day required on top of a corn, soybean meal, and DDGs diet, more than 10% SBP would be required. From a practical perspective, this is not feasible given the price and availability of SBP. It may be important to consider alternative strategies to provide the soluble fiber component. An illustration by Courtin (2018; Figure 2), outlines the composition of fiber in various forms. Polymeric networks of fiber are very complex and not very fermentable or soluble. However, as fiber is broken down to smaller fractions, either as polymers or oligomers, they become more fermentable and soluble. It may be possible to add a product to degrade fiber, such as a stimbiotic. The stimbiotic concept involves including a low concentration of product(s) used to signal the microbiome to ferment fiber. A stimbiotic could be used to shift IDF into smaller, more SDF fractions such as polymers or oligomers, leading to increased fiber digestion and SCFA production.

Figure 2. Composition of Fiber (Courtin, 2018)

The effect of a stimbiotic has been shown in nursery pigs through increased SCFA production as well as increased ratio of VFA:BCFA associated with an increase in fibrolytic species of microbiota and decreased protein fermentation. This was associated with a reduction in the inflammatory response as measured by TNF-, thus supporting the effect of a stimbiotic on gut functionality (Cho et al., 2020). This strategy has also been explored using nursery piglets, which were supplemented with a stimbiotic over a control diet or offered an SDF in the form of SBP during a rotavirus challenge. (Merriman, 2021). Both the stimbiotic and SBP showed a numerical improvement in growth over the control with both treatments requiring fewer injections. However, the stimbiotic-fed animals were more efficient (17 points lower FCR than SBP treatment or 5 points benefit over control).

The application of a stimbiotic, therefore, may be an opportunity in sows to increase the fibrolytic species of the microbiota, increasing fiber digestion and increasing SCFA production, thereby acting similarly to the effect of an SDF addition.

AB Vista has produced a new reference guide that provides an introduction to the benefits of moving from conventional fiber methods to TDF analysis using Near Infrared Reflectance (NIR) technology. To receive a copy of the guide or to get a better understanding of the fiber content in your finished feed, please contact[emailprotected]or your technical representative. In addition,AB Vista has launched a new fiber calculatorthat uses average values of raw materials to calculate the dietary fiber content of finished animal feed.

Read part 1of this threepart series.

Read part 2of this three part series.

View post:
Part 3: Inclusion of fiber in diets fed to sows - National Hog Farmer

Losing weight is a real battle. In fact, 65% of those who successfully complete a fad diet will end up gaining all their weight back, but cutting calories doesnt have to leave you hungry.

Some people want to enjoy the foods they love without feeling guilty. Here are some tips: when eating pizza dab the grease floating on top with a napkin. This will reduce the fat as well as 50 calories per slice. Salads are usually a healthy option but not if theyre soaking in high-calorie dressings.

Also, lighten up your leafy greens by mixing ranch or Italian seasonings with plain Greek yogurt or non-dairy yogurt. This could take off a hundred calories in the process. Plus, instead of putting your breakfast sandwich on a bagel, swap it for an English muffin and trim at least 200 calories each morning.

If you use spray cooking oils, consider the calories. Thats because liquid oils, even the extra virgin olive oils, clock in at around 120 calories per tablespoon. Instead, use spray oils instead of pouring directly from the bottle. This will easily save you a hundred calories.

If you cut two hundred calories a day from your diet and burn three hundred calories a day by exercising, youd lose about one pound per week. Thats four to five pounds a month, which can really add up to some quick and easy weight loss.

Read this article:
Healthy Living: Slashing Calories Without Dieting - 9 & 10 News - 9&10 News

By: Rachel Bleier June 27, 2021

Brooks Koepka keeps it simple when it comes to his diet and nutrition.

Getty Images

Big, bad, strong.

These are all words that have been used to describe Brooks Koepka in the past, and they all have their merits.

Big: The numbers dont lie. Koepka is 60 tall and weighs 205 pounds. Thats the opposite of small.

Bad: On the course, Koepkas no-nonsense attitude has resulted in an incredible resume including four majors and six Top 5 finishes in majors.

Strong: Its a bird! Its a plane! No, its Koepkas smashed golf ball flying 309 yards on average off the tee. It takes serious strength to mash drives and chop out of thick rough the way he can.

While all of this is impressive no doubt, especially to us mere mortals, it wouldnt be possible without the right fuel.

One of the most under appreciated aspects of any Tour players success is their diet. And for Koepka, his diet and nutrition on and off the course are essential for his ability to train, recover, and perform when he needs to most.

Thats where his personal chef, Noel Grob (a.k.a. Chef Nogee) comes in. Armed with a license in Health and Dietetics, Grob has worked with Koepkas team to produce a diet that is tailored specifically to him.

Whats surprising is that Koepka doesnt eat as much as youd think. He doesnt have a big appetite, Chef Nogee told Golf.com He really doesnt snack that much on the course at all.

So what is his roughly 2100-2300 calorie diet comprised of?

Its a high-protein, low-fat diet that is broken down as follows:

Protein: 200 grams

Carbs: 200 grams

Fat: 60 grams

Although we regular weekend hackers dont have private chefs, there are still a few things we can learn from Koepkas carefully crafted diet.

When it comes to cooking for Koepka, Chef Nogee knows her audience. Koepka isnt a big on huge meals, so she cooks up lots of healthy meals and snacks to meet his goals. She keeps the ingredients simple: lots of salmon, chicken, and other high quality protein sources.

He doesnt eat a lot of sugary snacks, but that doesnt mean Koepka cant indulge every once in a while either. Brooks pretty much has a very balanced diet, she said. Its simple. Its not overcomplicated. We dont really refrain from much. He doesnt really have sugar, but every now and then, hell have pizza.

All of this to say that balance and simplicity are key to any good diet, and are things you should incorporate into the way you eat as well.

Chef Nogee was pretty adamant about her second piece of advice: Add more protein to your diet.

She actually recommends eating one gram of protein per pound of body weight, which is why Koepka who weighs about 205 pounds, eats 200 grams of protein a day.

Eating more protein, while good for helping your body recover after a long day on the course, will also help you feel full for longer. That means youre less likely to overindulge in the bad stuff we all are guilty of eating too much of at times. It also means it can help you maximize your gains and help you trim down a bit if thats your goal.

If youre serious about adding protein to your diet you can even give Koepkas favorite protein-packed snack a try. Just follow Chef Nogees recipe below:

Gluten free quick cooking oats

Powdered peanut butter mixed with just enough almond milk to form a loose peanut butter mixture

1/4 cup maple syrup or gave nectar

1/2 cup collagen

Lilys white chocolate chips

Mix all these ingredients together, form the mixture into spheres and refrigerate until solid.

While you probably wont be able to hit 300+ yard drives like Koepka, you can adopt his simple yet balanced approach to nutrition to help you feel and play your best on the course.

See more here:
The two most important things you can learn from Brooks Koepkas diet, according to his personal chef - Golf.com

If one analyzes the microbiome, the trillions of microorganisms living in the digestive system, can a person construct the ultimate weight-loss diet?

Thats the promise of several new startups, which say the microbiome knows what the body wants and needs to optimize its chances for the healthiest lifestyle, The Wall Street Journal reported.

America is changing faster than ever! Add Changing America to your Facebook or Twitter feed to stay on top of the news.

In determining the perfect nutritional plan, everyone has a uniqueset of microbiomes that respond to food differently, the companies say.

To study your own microbiome, acquire a home kit with a companion application. Companies like Zoe, which explains to each customer how different foods affect their own blood sugar, blood fat and the gut microbiome, need stool samples or blood samples and may require subjects to take individualized diet supplements.

The companies, which also include Viome, Biomes and DayTwo, say the kits can reduce inflammation, enhance dissolution and resist autoimmunity, all in conjunction to weight loss.

The companies collect genetic information they say they hope will one day be used to study diseases.

Its really important to break the mold about what weve been told about nutrition, Tim Spector, professor of genetic epidemiology at Kings College London and director of the Twins U.K. study, told the Journal.He is also the founder of Zoe.

Low-calorie, low-fat and "eat-this-not-that" approaches arent working, Spector says. When it comes to nutrition, weve had a lot of amazing advice thats gotten us nowhere.

READ MORE STORIES FROM CHANGING AMERICA

Link:
Will latest craze in personalized 'microbiome' diets finally solve America's weight problems? | TheHill - The Hill

Standing in a bakery and looking at all the delectable desserts? There are tons of pastries, biscuits, macrons, and chocolates that come in so many flavours which you would love to try. While we look at all the delicious options, trying one piece of a new flavour won't do much harm. Still, we control our urge to buy these desserts to manage our weight loss and calories. If you also miss indulging in your favourite sweets, then we have just the fix for you. So, when you have sweet cravings next time, try making these easy and healthy chocolate desserts that might not do much harm to your body and give you a healthy alternative.

(Also Read:Healthy Ways To Include Chocolate In Your Diet: Here're 4 Options For You)

Chocolates have had a bad reputation for a long time since people associate them with weight gain, high blood pressure, acne and whatnot. But according to a study, published in the Netherlands Journal of Medicine, recent studies have shown that cocoa is active in many biological phenolic compounds and may have positive effects on stress, ageing and blood pressure regulation.

So for you to indulge in some healthy goodness of chocolate, make these super easy recipes in no time.

1. Banana Chocolate Bites

Bananas are known to be rich in proteins, magnesium, fibre, copper and vitamin B. With these benefits, banana chocolate bites will be a nutritious choice for you. To make this, you can take any kind of chocolate, melt it in a microwave or double boiler and then dip banana pieces in the chocolate. Refrigerate and enjoy!

Bananas are known to be rich in proteins

(Also Read:Boosting Immunity: How White Chocolates Can Be Enriched With Antioxidants Like Dark Chocolate - Study Discovers)

2. Ragi Chocolate Cake

Missing a chocolate cake while dieting? Don't worry; we have you covered. This ragi chocolate cake is delicious and chocolaty; you can indulge in this sweet goodness without feeling guilty, and it might aid in weight management. For the recipe, click here.

Missing a chocolate cake while dieting? Don't worry; we have you covered

3. Coconut Chocolate Balls

Coconuts are high in nutrition and antioxidants that may help control high blood pressure. To make these coconut chocolate balls, you only need to mix unsweetened coconut, cocoa powder and softened dates. Mix these well and then form into balls. Freeze them and enjoy them at any time.

Coconuts are high in nutrition

4. Chocolate oats

This oats bowl is packed with nutrition as it contains oats, cocoa powder, maple syrup, chia seeds and honey. The natural sweetness of these ingredients makes this chocolate oat bowl heavenly in taste. See the full recipe here.

This oats bowl is packed with nutrition

5. Chocolate Bar

Ever thought of customising your own chocolate bars? If not, then we have just the idea for you. To make this, first, melt a part of the chocolate compound and then add dried fruits of your choice like berries, orange or strawberries. Then, you can top it off with nuts and decorate them with edible flowers.

Make these easy recipes, and let

Here is the original post:
On A Diet? Try These 5 Healthy Chocolate Dessert Recipes To Indulge In Sweetness Without Guilt - NDTV Food

Youre hungry. Dinners in the past and sleep is just ahead. What do you do?

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Making the wrong late-night snack choices can add to your weight and subtract from your sleep, and no one wants all that serious trouble to come from a momentary lapse, or two, in hunger weakness.

It works both ways. A healthy diet improves the quality and duration of your sleep. And adequate sleep improves the quality of your diet by curbing hunger hormones, explains registered dietitian Julia Zumpano, RD, LD.

Here, our dietitians list go through the types of snacks to avoid when youre looking at options late in the day.

Having something to do while you watch TV is not a good reason for eating, says Zumpano. Youre only addressing your boredom.

Ideally, to maintain your waistline, its best to eat all your meals before 6 p.m., she notes.

If youre not truly hungry, a late-night snack is a waste of fuel at the end of the day, she says.

One of the worst offenders is cereal and milk. Thats because its hard to control how much you eat.

Cereal is loaded with carbs, especially if sweetened and lets be honest, it typically is, she says. Add 1cup of any type of cows milk, and you get 8 grams of protein plus 12 grams of carbohydrate.Using whole milk also gives you extra fat calories that you certainly dont need at the end of the day, she notes.

If you must have cereal, look for a brand thats very low in sugar and high in fiber, and measure out 1 cup, she suggests. Then pair it with an unsweetened milk alternative such as almond, soy, flax, hemp or coconut milk.

Limiting your night-time calorie intake is good for the waistline. But thats hard to do with easy-to-binge-on salty snacks like potato chips and dip or tortilla chips and queso.

These foods are not nutrient-dense. Theyre calorie-dense every little bite packs a ton of them, notes Zumpano.

Whats worse, she finds that salty snacks dont satisfy her cravings. Instead, they trigger my sweet tooth, so that I end up eating another (sweeter) snack!

Late-night snacks should focus on foods that calm your body and prepare you for sleep, says Zumpano.

Steer clear of anything sugary or containing caffeine or alcohol, she advises. It will stimulate your body. Cookies, candy bars and anything high in refined sugar will reduce your serotonin levels, making it harder for you to fall asleep, she notes.

Caffeine and alcohol disrupt sleep patterns, making it harder to fall asleep, stay asleep and enjoy the deeper stages of sleep.

Remember these tips the next time late-night cravings hit. Youll appreciate making healthier choices when you hit the pillow and the scale.

Read more:
Late-Night Snacks That Wreck Your Diet (and Sleep) - Health Essentials from Cleveland Clinic