Clinical nutritionist Carlyne Remedios’ first step is to recognise your hunger. She says, “It could be physical hunger or psychological or emotional hunger.” Thirst can also be mistaken for hunger. She suggests drinking a glass of water to check if you still feel hungry.

Chamomile tea

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Winding down

If you’re looking for something to munch on before bed, try a small fistful of almonds. They’re rich in melatonin that can induce sleep. Or sip on chamomile tea just before bed.

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Sweet and no spice is always nice

For those with a sweet tooth, reach out for a whole fruit like bananas, mangoes or any seasonal fruit. It will tick two boxes — sugar cravings and nutritional needs. If you’re craving a dessert, a chia seed pudding can end your day on a sweet note. Just mix the seeds with yogurt or milk, top with berries or a cut-up banana, and you’ve got yourself a quick and healthy dessert.

Chia seed pudding with seasonal fruits

Homemade protein powder

(Rich in soluble fibre, Omega 3 fatty acids, protein, zinc, amino acids, and complex carbohydrates)

Ingredients
>> 50 gm walnut, almonds, black raisins, dates and anjeer (each)
>> 2-3 teaspoons of pumpkin seeds, flax seeds, muskmelon seeds (each)
>> 50 gm plain oats
>> A dash of skimmed milk powder

Yogurt with chia seeds and banana

Method
Dry roast the ingredients. Once down to room temperature, blend it into a dry mix. Add one or two teaspoons of it in a cup of water, and stir. Top it with soaked sabja seeds and enjoy. Refrigerate in an airtight container.

Soumi Mukherjee, clinical nutritionist and certified diabetes educator, @nutritionwithsoumi, Mumbai

Snacks for kids

Dairy is a great option for kids if they want a snack before bed or wake up in the middle of the night hungry. A cup of yogurt or a glass of milk can fill up tummies and induce sleep. You can add nut butter to the yogurt or on toast. Fruits with almond butter are also a fun option.

Carlyne Remedios, clinical nutritionist and founder of @nutritionallyyours.in, Mumbai