What type of food must be included in a bedtime snack to extend meal time?

Including a bedtime snack that features protein along with something from the fruit, vegetable, or bread/cereal food groups is beneficial for several reasons. Protein plays a crucial role in promoting satiety and helps maintain blood sugar levels during the night, which can prevent waking due to hunger. Additionally, pairing protein with complex carbohydrates or fiber-rich foods from fruits and vegetables can create a balanced snack that keeps the body nourished for an extended period.

Options that focus solely on carbohydrates may lead to quick spikes and drops in blood sugar, potentially causing disrupted sleep. High-calorie snacks may not provide the necessary nutrients and can lead to excessive calorie intake, leading to weight gain without proper nutrition. Gummy candies, while high in sugar, lack nutritional value, providing only empty calories that do not contribute to the body's needs during sleep. Therefore, creating a bedtime snack that includes a combination of protein and other nutrient-dense food groups optimally supports both immediate and longer-term energy needs.