“I put my kids to bed and then raid my pantry for snacks!” If this sounds familiar, you’re not alone. Many mommas experience this, and the good news is that it’s often not a matter of willpower. Typically, a small adjustment to your routine, habits, and/or nutrition can make a big difference. When you find yourself raiding the pantry at night, it’s usually due to one of the following reasons:
1- YOU’RE NOT DRINKING ENOUGH WATER
WHY WATER: Water is in charge of sooo many things: regulating body temperature, transporting nutrients, skin health, detoxification, joint lubrication, and digestion. So, it’s important to be sure you are getting enough.
HOW MUCH WATER: A general guideline is 100oz of water total a day, but you may need more if you are pregnant, physically active, menstruating, menopausal, and/or working outdoors. Remember: Thirst isn’t always an indicator. You may not be thirsty, but your body may require more water!
HOW TO DRINK MORE WATER:
1. Water Bottles – get some reusable ones and fill them up! I personally find the more I have to fill them, the less I will drink. So, I opt for the biggest ones- usually 40oz. I also prefer a water bottle with a straw, as I will definitely drink more!
2. Set an Alarm- on your phone, work computer, or calendar.
3. Pair it with something you’re already doing. Do you drink coffee everyday? GREAT! Put a post it note on the coffee maker to remind yourself to chug some water before your cup of joe.
2- YOU’RE NOT EATING ENOUGH PROTEIN
WHY PROTEIN: Protein helps repair (and build) muscle, helps with sugar cravings, and is great for skin & nail health, bone health, immune health, pregnancy and postpartum recovery, and weight management.
HOW MUCH PROTEIN: As with most things in health and wellness, the range varies based on age, lifestyle, etc. BUT- most of the women I work with need at least 100 grams of protein a day. That’s about 4 palm size servings of primary protein source.
HOW TO EAT MORE PROTEIN:
1. Include Protein with Every Meal: Make sure each meal contains a good source of protein.
2. Prioritize Breakfast: Start your day with a protein-rich breakfast. This can set the tone for the rest of the day and help stabilize blood sugar levels.
3. Use Protein Supplements: Most of your protein/food should come from whole, minimally processed food, but protein powders can be convenient, especially after workouts or when you’re on the go. Choose high-quality protein powders without unnecessary additives and sugars.
3- YOU’RE DRINKING COFFEE FOR BREAKFAST
WHY NOT ONLY COFFEE: Coffee suppresses your appetite and typically causes a reduced-calorie breakfast or no breakfast at all. This can lead to increased hunger in the evening- aka raiding the pantry at night. When you ONLY drink coffee for breakfast you are lacking essential macronutrients and micronutrients that your body needs. It can also make your blood sugar spike and then crash, which causes you to be tired and to crave snacks, potentially overeating, later in the day.
WHAT TO DO INSTEAD: Pair your coffee WITH breakfast or have your cup of joe AFTER breakfast. By filling up your belly with a nutrient-dense balanced breakfast, you are less likely to experience the 2:00 pm crash, brain fog, and nonstop snacking later in the day.
4- YOU’RE NOT GETTING ENOUGH FIBER
WHY FIBER: Fiber helps with regular bowel movements, keeps you fuller for longer, helps prevent blood sugar spikes, and is good for your gut!
HOW MUCH FIBER: Women should aim for about 25 grams of fiber per day. This is a general number, and individual needs may vary depending on factors like age, activity level, and overall health.
HOW TO GET MORE FIBER:
1. Veggies and Fruits: carrot sticks, cucumber slices, celery sticks (pair with hummus for extra fiber), apples, pears (skin on), oranges, berries, apricots, figs, prunes.
2. Beans and legumes: add these to salads, soups, and stews.
3. Chia seeds & flaxseeds: add in smoothies and yogurts, sprinkle over cereal, or add to baked goods.
5- YOU’RE NOT GETTING ENOUGH SLEEP
(Mommas of newborns, ignore this for now- you’re in the trenches)
WHY SLEEP: Sleep helps balance hormones, restores energy, aids in muscle growth and repair, helps regulate metabolism, and improves cognitive function. When your body is lacking sleep, cortisol levels increase – which can send false signals to your body that you’re hungry (when you’re really not).
HOW MUCH SLEEP: Adults need 7-9 hours of sleep PER NIGHT! Individual sleep needs can vary based on factors such as lifestyle, activity level, overall health, etc. Feeling tired throughout the day may be a sign of poor sleep, BUT, what I have found is that most of the time, feeling tired in the afternoon is often related to caffeine intake and/or nutrition (not eating enough of the right stuff!)
HOW TO GET MORE SLEEP:
- Establish a consistent sleep schedule: Going to bed and waking up at the same time every day, even on weekends!, helps regulate your body’s internal clock and promotes better sleep.
- Optimize your sleep environment: Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows, and consider using white noise machines or earplugs to block out disruptive noises. I love using an eye mask, too!
- Exercise regularly: Regular physical activity during the day can help promote better sleep, but try to avoid vigorous exercise close to bedtime, as it may energize you and make it harder to fall asleep.
Nighttime pantry raids often stem from unmet needs during the day, whether it’s not enough water, protein, fiber, or sleep, or relying solely on coffee for breakfast. By making simple adjustments — like drinking more water, prioritizing balanced meals, ensuring adequate fiber intake, and establishing a healthy sleep routine — you can curb those late-night cravings and support your overall well-being. Small changes can lead to big improvements in your daily routine, helping you feel more satisfied and energized throughout the day.
You got this!
Xo,
Katy
