Had your evening meal and then the munchies come? Out come the snacks and before you know it you have eaten them all.
What can you do to deal with the evening cravings? Here are some top tips that I share with clients regularly.
Tip 1 – eat regular meals
This might seem like an obvious one but it is so important. Eating 3 meals a day at regular times can help stablise blood sugars and allow us to get the nutrition we need through the day.
Tip 2 – stay hydrated throughout the day
Hydration is often overlooked. Drinking sips of water throughout the day will help you stay hydrated. We often eat when we are actually thirsty, so if you get the munchies, having a small drink may be all you need – ideally it should be unsweetened (either with sugar or sweeteners), non-caffeinated. And I am talking non alcoholic drinks here.
Tip 3 – have protein and fibre at each meal
Protein and fibre help us keep fuller for longer. This can reduce the sugar dips which might cause the munchies. Aiming to have half you plate filled with fruit and veg, a quarter protein and quarter carbohydrates is a good place to start as a general rule.
Tip 4 – look after your mental health
Poor mental health and wellbeing can lead to us over eating (although for some people it can have the opposite effect too). Have a look at the 5 ways to wellbeing and make sure you are working in all 5 areas. And get help if you need more support.
Tip 5 – choose your evening munchies carefully
There are times when snacks are needed. Perhaps you have had a busy day and you have not eaten enough, or perhaps you are needing to increase the amount of food you eat. The question here is what makes a healthy snack in the evening? A healthy snack is one which you need and one which benefits you nutritionally. Snacks which include protein and fibre can be helpful but ones which naturally have protein or fibre rather than those which are boosted with those nutrients.
Unsalted nuts and seeds (30g is a portion), plain yoghurt and fruit, or vegetable sticks and homous or cream cheese all contain both protein and fibre. These foods also contain a range of micronutrients to give you a boost too.
In summary
Snacking in the evening is usually a sign something else is going on. Getting your nutrition and hydration right during the day and having positive mental health can make a real difference. This article provides just 5 tips, there are many other things which could be said but it gives you an excellent place to start. If you want more support, do get in touch.
This information is general nutrition advice and not individualised. For individual advice, please seek the support of a Registered Nutritionist (RNutr or ANutr) or dietitian.
Post written by Aliya Porter – Registered Nutritionist.
Image by Chat GPT 2026
Great practical tips here for curbing evening munchies pairing protein with fiber-rich snacks really does help stabilize cravings. Combining mindful eating with smarter snack choices makes staying on track much easier!