Mai Thi Thuy, a nutritionist at Xuyen A General Hospital in Ho Chi Minh City, advises eating regular meals and finishing dinner before 8 p.m. to maintain a healthy body and weight.
However, late-night studying or working often requires additional energy. To avoid weight gain, choose low-calorie snacks rich in fiber and protein. These foods not only promote satiety but also limit calorie intake.
Portion control is crucial. Even low-calorie foods can contribute to weight gain if consumed excessively. Carefully read food labels to avoid unnecessary sugar, fat, and salt, protecting your health and maintaining a healthy weight.
Here are some low-calorie, filling late-night snacks that can help prevent weight gain:
Fruits (bananas, plums, apples, berries): These fruits are rich in fiber, vitamins, and minerals, and are virtually fat-free, filling you up quickly with minimal calories. Opt for whole fruits over juices to retain the fiber.
Nuts (almonds, walnuts, cashews): These contain healthy fats, protein, and fiber, helping you feel full. However, due to their high calorie content, consume them in moderation.
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Bananas are rich in fiber, vitamins, and minerals, and are virtually fat-free, filling you up quickly with minimal calories. Photo: Dau Do |
Plain popcorn: This is a simple, low-calorie snack that satisfies hunger without causing weight gain.
Decaffeinated tea: Teas like lotus seed tea, chamomile tea, and peppermint tea contain antioxidants, reduce stress, soothe hunger pangs, and promote sleep.
Turmeric milk: This low-calorie drink helps reduce stress and aids digestion.
Diluted honey water: This provides essential minerals, vitamins, and amino acids, promoting satiety and reducing nighttime cravings.
Steamed vegetables and boiled eggs: These are ideal choices for a healthy late-night snack. Steamed vegetables retain vitamins, minerals, and fiber, aiding digestion, lowering cholesterol, and boosting immunity. This cooking method minimizes oil, making the meal light, easy to digest, and prevents fat accumulation.
Boiled eggs are a complete protein source, rich in vitamin B12, vitamin D, choline, and essential amino acids, beneficial for the brain and muscles.
Combining vegetables with boiled eggs provides balanced nutrition and suits those on a diet, exercising, or maintaining a healthy lifestyle.
Thuy recommends avoiding stimulants like caffeine, alcohol, sugary foods, spicy foods, or greasy foods for dinner. These can negatively affect sleep and digestion. Instead, choose low-calorie snacks rich in fiber and protein for energy while maintaining health and fitness.
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