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I need to have a late-night snack. What's my best option?

The question

When I get home from latenight music rehearsals (often 10:30 p.m.) I'm very hungry, yet I'm reluctant to eat much within such a close time of sleeping. Is there an appropriate snack I can munch on that would satisfy this hunger? Or should I just suck it up and go to bed?

The answer

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I don't recommend you go to bed hungry - you might have trouble falling asleep or wake up in the middle of the night with a growling stomach.

Your best bet is to eat something very light and easy to digest such as a small snack. Try berries and yogurt, cottage cheese and fruit, half a turkey sandwich, even a bowl of bean soup. Smoothies made with milk or soy milk and fruit are also a good option.

If you haven't had an evening meal before your music rehearsal, add more protein to this light meal. You might add a scoop of protein (whey) powder to your smoothie. Or you could try an egg white omelette with vegetables. Another quick light meal is a spinach or green salad with a can of light tuna or cold chicken breast.

You'll have to experiment to see what works best to take the edge off your hunger but doesn't make you feel like you're going to bed on a full stomach.

Send dietitian Leslie Beck your questions at She will answer select questions, which could appear in The Globe and Mail and/or on The Globe and Mail web site. Your name will not be published if your question is chosen.

Read more Q&As from Leslie Beck.

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The content provided in The Globe and Mail's Ask a Health Expert centre is for information purposes only and is neither intended to be relied upon nor to be a substitute for professional medical advice, diagnosis or treatment.

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