Dinner is over and you're getting ready for bed—but your stomach is wide awake.

晚饭吃完了，你正要准备上床睡觉，但你的胃却异常清醒。

While health experts often advise avoiding late night snacking entirely¹, if you're genuinely hungry late in the evening you shouldn't feel like your only option is to tough it out until morning. Choosing a light and nutritious² snack can satisfy your appetite and keep you from overdoing⁴ it on the box of cookies when you tell yourself you'll eat just one. Next time your stomach growls⁵ before bed, try one of these healthy and satisfying snacks to take the edge off your hunger.

虽然健康专家建议避免深夜吃零食，但如果你真的在深夜饿了，也不要觉得你只能忍饥挨饿到天明。选择有营养的小零食，既能满足你的胃口，又可以避免你对着一盒饼干告诉自己只吃一块最后却吃了好多。下次当你睡觉前肚子咕咕叫时，试试下面这些能够缓解饥饿感的小零食吧。

Cottage cheese or yogurt: If you're craving⁶ something cool and creamy before bed, try to resist the ice cream and have a cup of yogurt or cottage cheese. Both of these foods are high in protein and calcium⁷, a mineral shown to produce a more restful sleep. And be sure to choose ones with live active cultures to help improve your digestive health and strengthen your immune system.

白干酪或酸奶：如果入睡前你特别想吃些凉爽的奶油食品，尽量拒绝冰淇淋，用一杯酸奶或白干酪取而代之。这些食物都富含蛋白质和钙，这种矿物质有助于睡眠。要确认选择那些富含活跃益生菌的食品，它能提高消化系统的健康状况，增强免疫系统。

Grapes: If you're looking for a finger food to snack on late at night, grapes are a healthy and hydrating option. Made of 82 percent water, a serving of grapes provides 1/3 cup of water – which is why they work great as a frozen treat as well. A heart-healthy snack, grapes are a natural source of beneficial antioxidants and other polyphenols (beneficial plant compounds). The fact that they are good for you, in addition to being a highly enjoyable late night snack, is a bonus.

葡萄：如果深夜你想要寻找些小点心，葡萄不失为一个健康和保湿的选择。葡萄的82%由水构成，一串葡萄相当于1/3杯水-这也是为什么它们作为冰冻点心也很棒的原因。作为一种对心脏有益的零食，葡萄是有益抗氧化剂和其他多酚（有益植物群落）的天然来源。葡萄有益健康，而作为深夜零食，它的口感甚佳更是锦上添花。

Popcorn⁸: Instead of reaching for a bag of greasy⁹ chips, try popcorn – it's the only snack food that's 100 percent unprocessed whole grain. In fact, a study published in the Journal of the American Dietetic Association found that popcorn eaters get 250 percent more whole grains in their diet than people who don't eat popcorn. Plus for a 100-calorie snack you can have three cups of air-popped popcorn or 10 greasy potato chips, and who eats just 10?

爆米花：丢掉大袋油腻的薯条，试试爆米花-这是唯一一种百分百未经加工的全谷类零食。实际上，一份发表在《美国饮食协会杂志》上的研究发现，爱吃爆米花的人相较于不吃爆米花的人而言，多获得了250%的全谷类营养。况且，同样含100卡路里热量，你可以选择三杯爆米花或10颗油腻的薯片，谁会选10颗薯片呢？

Pistachios: If you like your snacks on the savory¹⁰ side, try reaching for some pistachios before bed. If you're hungry, snacking on pistachios gives you an advantage over other nuts, as you get more nuts per ounce. You get 49 pistachios in a one-ounce serving, which has 160 calories. Plus research shows that snacking on pistachios compared to other common snack foods like pretzels leads to more weight loss and greater reductions in cardiovascular disease risk factors. For a more mindful snack, choose in-shell pistachios as the shells can help slow you down so you don't overdo³ it before bed.

开心果：如果你喜欢可口的零食，不妨试试睡前吃点开心果。如果你饿了，吃开心果比吃其他坚果类零食有一个优势-每盎司你能够吃到更多坚果。每盎司能吃到49颗开心果，包含160卡路里。研究表明相比于吃普通零食如椒盐脆饼干，吃开心果能够减肥，且大幅降低心血管疾病风险。如果你想更谨慎一点，选择带壳的开心果，这样能减慢你的速度，确保你入睡前不会吃太多。

Fried egg sandwich: If you want something comforting and a bit more substantial before bed, a fried egg sandwich fits the bill. Use just a little bit of olive oil for your egg, and serve on one piece of whole-grain toast for a quick snack with more than 10 grams protein and only about 200 calories. Plus, studies suggest that eggs can play a role in weight management, muscle strength, healthy pregnancy¹¹, brain function, eye health and more.

煎蛋三明治：如果你睡前想吃些令人安慰又能够果腹的东西，一份煎蛋三明治再好不过。用鸡蛋加一点点橄榄油，加一份全麦土司做一个快速简单的零食，它包含10g蛋白质，而只含有200卡路里热量。另外，研究表明鸡蛋在体重管理、肌肉增强、孕期保健、脑功能、眼部健康等方面起到重要作用。

Herbal Teas: If you're feeling peckish before bed but don't want to eat much, try having a mug of herbal tea to see if it hits the spot. Chamomile is a classic choice, but there are also dessert-like flavors -- such chocolate mint, coconut¹² cake, or caramel vanilla¹³ -- that might help you quiet your late-night cravings. Since herbal teas are caffeine-free they are ideal for sipping¹⁴ before bed, but there are also decaf versions of most black and green teas available. Take your time at your grocery store or specialty¹⁵ tea shop to find some interesting options to keep on hand.

草药茶：如果你入睡前赶到饥饿难耐又不想吃太多东西，尝试喝一杯草药茶，看看它是否能够满足你的需要。甘菊是比较常见的，但也有一些甜点口味的茶-比如巧克力薄荷红茶、椰茸酥、香草焦糖-这些能帮你平息深夜食欲。由于草药茶不含咖啡因，它们是睡前小啜的理想饮品，但有很多红茶和绿茶也有脱咖啡因的种类。慢慢花时间在杂货店或者专业茶店挑选些适合你的饮品储存起来吧。