10 Foods You Should Always Have in your Fridge

By ciki on August 1, 2012 in Dailys, Eating Right, Nutrition

It’s late and you’re having hunger pangs in front of the TV. Late night horror movie marathons always get you hungry and you’re too wired to sleep! Well instead of reaching for a nasty bag of potato chips or sweet sugary popcorn, here are 10 Foods you should always have in your fridge, should the need arise for a late night snack.

Now I have tried many things, and these are the snacks that work for me. They don’t take long to prepare and they really hit the spot, without making you pile on the calories!

The 10 Foods You should always have in your Fridge include..

1. Eggs

Eggs are low in calories and are a good source of nutrients. One egg contains 6 grams of protein and some healthful unsaturated fats. Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss. An average large egg contains 212 milligrams of cholesterol. As foods go, that’s quite a bit, rivaled only by single servings of liver, shrimp, and duck meat. But most of the cholesterol in your body is made by your liver and the amount of cholesterol in your diet may not have as big an impact on your blood cholesterol as people once thought. You can eat one egg every day without harming your cholesterol and other blood-fats. Add mushrooms for flavour- they are low in calories and have plenty of vitamins and minerals. One cup of mushrooms includes vitamins C, D, B6 and B12, plus large doses of riboflavin, niacin, pantothenic acid, and minerals like calcium, iron, potassium and selenium.

2. Milk

Milk is an excellent source of complete protein, containing all 9 essential amino acids which are required to meet our physiological needs, one of the primary sources of bone-building calcium for adults and also a treasure-trove of vitamins, especially D and K. Drinking milk at night helps with (a) Casein absorption: Almost 80% of the protein found in milk is in the phosphorus-containing form known as casein – a complete protein. Casein is hydrophobic and so it is not soluble in water but instead appears in milk as a suspension. Milk consumed during the day will still slowly get you the protein, but when consumed at night it gives the body the best chance of maximum absorption. (b)Tryptophan: The sleep-inducing tryptophan, is one of the 9 amino acids in milk! (c) Controlled snacking: With an 8 oz glass of milk reserved to be your final snack of the day, you are that much less likely to indulge in a heavier, binge on cookies or chips.

3. Chapati

This flat bread made from wheat flour has most of the nutrients in whole wheat dough. Compared to noodles or white bread, chapati is highly nutritious and healthy for weight watchers, diabetics and those suffering from heart disease. 1 chapati has only 80 to 110 calories depending on size, but it has 3.5 grams of protein, half a gram of total fat, no saturated or trans fat, no cholesterol, but it has vitamin A, B1, B2, B3, calcium, iron and fiber. Having this with Daal (of course if you have it already in the fridge, you can just heat it up) makes for a healthy snack. 1 bowl (100 to 120 grams or 3.5 to 4 oz.) of daal has only 117 calories, total fat only 1.7 grams, no saturated fat, carbs 19.1 grams, protein 7 grams, no cholesterol, calcium 27 mg, iron 1.8 mg, fiber 1.7 grams etc.

4. Bananas

Potassium also plays a vital role in the functioning of the muscles, heart and nerves. It ensures that the body’s fluid levels remain balanced and that the body is neither too alkaline nor too acidic. It also prevents calcium from being lost in the urine. Eating bananas before bedtime can also make for a good night’s sleep, as bananas help to increase serotonin levels.

5. Edamame

Steamed edamame are full of calcium, iron, and tons of other vitamins and minerals. The Japanese soybean, with its mildly sweet, nutty flavor, is one of the most versatile all-star ingredients. Blend the green beans into an easy veggie dip or toss in a light salad.

6. Tau Foo Fah

Snacking on Soy bean curd, before going to sleep in order to maintain the spotless condition of your muscle mass and tame your lust for midnight munching! The proteins will help you preserve your weight and burn fat in the simplest way. Try to have it without the sugar or with very little sugar, as that’s more beneficial.

7. Almonds

Almonds contain protein, fiber and omega-3 fatty acids. Eating a mere handful of 24 almonds will help to satisfy you before bed, ensuring you don’t wake up with hunger pains. The combination of protein and fiber will boost your metabolism so that your body can more effectively burn fat.

8. Peanut Butter

Peanut butter is packed with healthy monounsaturated fats and folate, a B vitamin that produces new cells. Spread some on whole-grain pita or a few celery stalks for a filling snack and you will be able to resist snacking on lesser foods!

9. Cottage Cheese

Eating cottage cheese before bed can be helpful for controlling your appetite. This is because cottage cheese contains a type of protein called casein, which your body digests at a slower rate than other types of protein. According to research published in the March 2011 edition of “The American Journal of Clinical Nutrition,” casein is more filling than other types of protein, such as whey, a popular protein supplement. Because of the slow digestion and high level of satiety, cottage cheese may keep you from getting hungry during the night and encourage you to eat less in the morning.

10. Oatmeal

While most people think of oatmeal as a breakfast food, it does work well in the evening due to the fact that the carbohydrates cause a serotonin release in the body. Serotonin is a ”feel good” hormone that decreases stress and puts you in a much calmer state of mind. Since oatmeal is also a slower digesting source of carbohydrates, you won’t have to worry about waking up halfway through the night with crashing blood sugar levels. Slice up half an apple and add to your oatmeal, along with a bit of cinnamon. Serve with a splash of skim milk if desired.

And these are the 10 foods that I try to always have in my fridge, and that work for me, when I cannot get to sleep. What are yours?

food in the fridge, foods, foods for supper, super foods

12 Responses to 10 Foods You Should Always Have in your Fridge

Baby Sumo August 2, 2012 at 5:01 am #

How come chocolates not in the list? LOL!
- ciki August 2, 2012 at 2:30 pm #
  
  sugar rush. how to get to sleep? LOL
Flabby Less August 15, 2012 at 3:29 pm #

Warm milk is not only nutritious but also has a calming effect on the body. A great way to set the zzz mood…

If that doesn’t work, try alcohol!!! *lol* I’m having some now!!! Cheers!
- ciki August 15, 2012 at 3:31 pm #
  
  LOL Cheers! ( i had some too:P)
Jesse August 19, 2012 at 3:13 am #

When I am hungry at night I like to eat fruit. Watermelon with lime and salt, or if it’s a good watermelon, just by itself. I find that with fruit I feel full and guilt free.

Thanks for the great ideas!
- ciki August 19, 2012 at 5:19 am #
  
  No worries Jesse – glad you like the ideas! I like fruits too.. but I tend to eat then right after dinner. Hubby does all the pealing and cutting. I am blessed! haha. So, for the late night snacks, I tend to go with the eggs, milk or tau foo fah! 🙂
Lilian August 30, 2012 at 2:50 am #

Ooh…I love tau fu fah. Maybe I can try it as a snack. 🙂
- ciki August 31, 2012 at 2:26 pm #
  
  I LOVE TFF ! Works wonders before sleep 😛
ss September 17, 2012 at 1:36 pm #

I do not agree with #9 (cheese). One way to look into cheese is – it is a kind of controlled form of rotten milk, which is basically bad in long run. Any processed form of milk (except the warm milk itself) should be avoided during night. e.g. Yogurt, curd, butter, cheese etc
- ciki September 18, 2012 at 9:00 am #
  
  are you kidding me? I love cheese. Will never give it up. I don’t agree that it’s rotten anything. Sorry.
Lift Heavy Take Multi September 25, 2012 at 3:32 pm #

Great article! I actually agree with cottage cheese, and yes casein protein is great because it’s slow digesting–perfect to keep you going throughout the night!

Here’s a little tip. It may sound really disgusting, but trust me it tastes amazing! Combine your last two items on the list–oats and cottage cheese. Adjust the ratio depending on how much you like cottage cheese, because some people can’t stomach it. It makes a great midnight snack!
- ciki September 26, 2012 at 3:19 am #
  
  Thanks.. and Will try it out 2nite:)