7 Perfect Snacks for Staying Up Late to Watch the European Championship.

Introduction: As the European Cup kicks off, many fans have the habit of staying up late to watch the games. After staying up late, people are prone to symptoms like inflammation and fatigue. To reduce the harm of staying up late, it's also important to pay attention to your diet. So, what should you eat when staying up late?

1. Soda Crackers

The combination of complex carbohydrates and protein can provide the energy needed to stay awake. Choose 100% whole grain soda crackers and low-fat milk, but control the portion size, as too much protein can be difficult to digest.

2. Yogurt

The protein and fat in low-fat plain yogurt help prolong the feeling of fullness. Most yogurts contain sugar, so it's recommended to choose plain yogurt and add some fresh fruit.

Pitaya Yogurt Cup

3. Popcorn

You might think eating popcorn is like eating potato chips, but that's not the case. A serving of regular popcorn is relatively low in calories and is rich in antioxidants, whole grains, and dietary fiber, which makes you feel full. A recent study conducted by ConAgra Foods found that people who ate low-fat, non-artificial-butter popcorn as a late-night snack felt fuller than those who ate ready-to-eat cereal, fruit, or granola bars.

4. Almonds

Almonds, a suitable late-night snack, contain protein, dietary fiber, and magnesium, making them a healthy choice. It's easy to overeat almonds, so prepare a pre-measured portion, such as a cup.

5. Cherries

This sweet and sour fruit is a great appetite suppressant and suitable as a late-night snack. More importantly, the melatonin in cherries helps people fall asleep faster. A study published in the Journal of Medicinal Food showed that tart cherry juice can help treat insomnia. However, be mindful of the portion size when eating cherries; a cup (about 12 cherries) is enough, as they are also high in sugar.

Delicious Cherry Sauce

6. Cauliflower

If you need something warm to eat at night, cauliflower is the best choice. Mash the cauliflower into a puree, add some soup, and it will not only fill your stomach but also have a soothing and calming effect.

7. Oatmeal

Instant oatmeal contains whole grains and B vitamins, but it also contains a fair amount of fat, calories, and sugar. Therefore, it's best to choose types with lower sugar and higher protein content. You can add some milk to the oatmeal; it contains L-tryptophan, which aids in sleep.

Dried Fruit and Nut Roasted Oatmeal