Do you think that eating late at night will make you fat or make you gain weight? Many beliefs regarding nutrition are simply not based on scientific data. Let’s debunk this myth!
· If you are eating within your caloric budget, you won’t gain weight
If the total number of calories you consume during the day (including your late night snack or meal) is equal to your energy needs, you won’t gain weight. After all, weight is determined by energy balance (and genetics). In general, if you eat fewer calories than you need, you will lose weight and if you eat more, you will gain.· The nutritional content of food doesn’t change during the course of a day (or overnight!).
A certain food (i.e., an apple) will provide you the exact same quantity of energy (calories), vitamins and minerals whatever the time of the day you eat it. Eat it during the day- get 100 calories. Eat it at night- get the same 100 calories. **If you let food sit in your fridge for too long, it will contain less vitamins and maybe some extra stuff (bacteria and/or mold!) But this is another topic!· It’s a question of food choices.
Late night snacks can be an occasion to eat “less healthy” food like chocolate, chips, cake, cookies (WOW - they all start with “C”) and so on. These snacks are energy-dense, which means that they contain significant calories for their size. Choose nutritious snacks like yogurt, fruits, veggies and whole grain crackers most of the time. They make you feel full on fewer calories. Or, if what your body really asks for is a sweet treat, sit down and really enjoy it!· Am I actually hungry?
Or are you just craving chips or candy? Perhaps your eating is out of boredom or procrastination. Ask yourself this question before starting to eat.· Am I eating food that satisfies?
Be sure to eat the foods that you really want, not just because you feel you “should” eat them. Notice when you begin to feel satisfied and take a break. Stop eating when you feel moderately full. If you tend to use the end of a bag of chips or ice cream container to signal being “done,” instead of eating directly from the bag or the container, serve yourself a medium (not ridiculously small or too big) portion in a bowl. Before going back for seconds, take a short break to ask yourself: “Am I still hungry?” That will help you to eat the quantity of food your body needs.Eating a late night snack or meal when you’re hungry won’t make you gain weight!
That’s all from Best Teen Diets Myth Busters!
Stay tuned for another Myth Buster next week!
By Genevieve Masson, RD