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Feeling peckish before bed is a common dilemma, but reaching for the right type of snack can actually be beneficial, especially as we age. According to Tara Collingwood, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, choosing snacks wisely after the age of 55 can aid in managing weight, supporting metabolism, and preserving muscle mass. “Muscle loss and blood sugar shifts can complicate weight management post-55. Opting for a bedtime snack rich in protein and fiber can help maintain muscle, enhance sleep, and control hunger, all contributing to gradual fat loss,” Collingwood advises. While no snack will magically torch fat overnight, the right choices can aid in muscle maintenance, metabolic support, and stable blood sugar levels, all of which play a role in fat loss. Here are five snacks recommended for those looking to support their metabolism and manage weight as they age.
One of Collingwood’s top recommendations for a bedtime snack is Greek yogurt topped with chia or flax seeds. “Greek yogurt is packed with protein, which is essential for maintaining muscle overnight—this is crucial since muscle mass significantly impacts metabolism as we grow older,” she explains. “Incorporating chia or flax seeds adds a dose of fiber, which helps keep blood sugar levels steady while you sleep. This combination not only promotes fullness but also curbs late-night cravings,” she adds.
Another approach to boosting metabolism for those over 50 is through routine physical activity. For instance, engaging in a 12-minute standing strength routine can revitalize your metabolic rate. These exercises are designed to cater to the needs of older adults, focusing on enhancing muscle strength and endurance without the need for extensive equipment or space.
Greek Yogurt with Chia or Flax Seeds
Greek Yogurt with Chia or Flax Seeds is the first bedtime snack that Collingwood recommends. “Greek yogurt provides protein that supports muscle maintenance overnight, which is important because muscle plays a key role in metabolism as we age. Adding chia or flax brings fiber, which helps stabilize blood sugar while you sleep. This combo supports satiety and prevents late-night hunger,” she says.
Cottage Cheese with Berries
Cottage Cheese with Berries is her second pick. “Cottage cheese is rich in slow-digesting protein, which can support overnight muscle repair. That matters later in life, when preserving lean mass helps support fat loss over time. Berries add fiber and antioxidants without excess sugar,” says Collingwood.
A Small Protein Smoothie
Another option? A Small Protein Smoothie. “A light smoothie with protein powder, milk or soy milk, and fiber-rich ingredients can support muscle recovery overnight without feeling heavy before bed. This works well for people who don’t want to chew late at night,” she says.
Apple Slices with Nut Butter
Apple Slices with nut butter are another great snack before bed. “Fiber from fruit paired with protein and healthy fats helps prevent nighttime blood sugar dips that can disrupt sleep and lead to next-day cravings. Sleep quality and blood sugar stability are key to weight management,” Collingwood states.
Handful of Nuts with a Protein Source
Handful of Nuts with a Protein Source is another solid choice for a pre-bedtime snack. “Nuts provide healthy fats and some fiber, but pairing them with a protein source like yogurt or milk helps keep the snack balanced and more filling. Portion control matters here, small but satisfying,” says Collingwood.