Fueling Adventures: The Secret to Filling Snacks for Kids

Table of Contents

1. Introduction
2. The Science of Satiety: What Makes Snacks Truly Filling?
3. I'm the Chef Too!: Blending Fun, Learning, and Nutrition
4. Practical Strategies for Busy Parents
5. Filling Snack Categories & Ideas
6. Encouraging Picky Eaters to Try Filling Snacks
7. Beyond the Kitchen: Learning and Growing with Every Bite
8. Conclusion
9. FAQ: Your Filling Snack Questions Answered

Has your child ever collapsed onto the couch after school, declaring they're "starving" just an hour after lunch? Or perhaps you've faced the dreaded "hangry" meltdown in the supermarket, far too close to dinner time? If so, you're not alone. The constant demand for snacks from growing kids is a universal parent experience. More than just a way to tide them over, snacks are crucial fuel, offering vital nutrients and sustained energy to power everything from playground explorations to homework triumphs. But not all snacks are created equal. The real magic lies in understanding and providing truly filling snacks for kids.

At I'm the Chef Too!, we believe that every interaction with food is an opportunity for learning and growth. Our mission is to blend food, STEM, and the arts into one-of-a-kind "edutainment" experiences that spark curiosity and creativity in children. Just as we use delicious cooking adventures to teach complex subjects, we understand that smart snacking can be an integral part of a child's overall well-being and development. This post will delve into why filling snacks are so important, what makes a snack truly satisfying, and how you can equip your children with the best fuel, all while fostering a love for healthy eating through fun, hands-on approaches.

Introduction

Picture this: it’s 3 PM, backpacks are dropped, and a chorus of "I'm hungry!" echoes through the house. For many parents, this daily symphony is a familiar sound. Kids, with their boundless energy and rapidly developing bodies, often require more frequent nourishment than just three main meals a day. While a quick grab-and-go snack might seem like an easy fix, often, those choices leave them hungry again in no time, leading to a frustrating cycle of endless snacking and potential "hangry" episodes. This isn't just about quieting rumbling tummies; it's about providing consistent, high-quality fuel that supports their physical growth, cognitive development, and emotional regulation.

Snack time is not merely a stopgap between meals; it’s a critical opportunity to boost nutrient intake, introduce new foods, and maintain stable energy levels. However, with busy schedules, it's easy to fall into a rut of repetitive, less-than-ideal options. The purpose of this comprehensive guide is to empower you with the knowledge and practical strategies to transform snack time from a daily challenge into a beneficial, enjoyable part of your family’s routine. We'll explore the science behind satiety, uncover the essential components of truly filling snacks, and share a wealth of creative, delicious ideas that will keep your children energized and satisfied, ready for their next adventure. By the end, you'll be armed with the confidence to select, prepare, and even create fulfilling snacks that contribute positively to your child's health and happiness.

The Science of Satiety: What Makes Snacks Truly Filling?

When we talk about "filling snacks," we're not just referring to quantity. True satiety comes from the right combination of macronutrients that work together to keep hunger at bay, prevent blood sugar spikes and crashes, and provide sustained energy. Understanding these components is the first step to crafting effective snacks for your kids.

Protein: The Building Block of Fullness

Protein is arguably the most crucial macronutrient for satiety. It helps slow down digestion, keeping kids feeling fuller for longer. Beyond satiety, protein is essential for muscle growth, tissue repair, and overall development in rapidly growing children. A small dose of 5-7 grams of protein in a snack can make a significant difference in how long your child feels satisfied. Think beyond just meat; protein can be found in a variety of sources.

Fiber: Nature's Fullness Factor

Often overlooked, dietary fiber is a powerhouse when it comes to feeling full. Found abundantly in fruits, vegetables, whole grains, beans, and nuts, fiber adds bulk to food and slows down digestion. This means a more gradual release of glucose into the bloodstream, avoiding the energy crashes that often follow sugary, low-fiber snacks. Fiber also supports a healthy digestive system, which is fundamental to overall wellness.

Healthy Fats: Sustained Energy and Nutrient Absorption

Healthy fats, found in avocados, nuts, seeds, and certain dairy products, play a vital role in satiety and overall health. Like protein, fats slow down digestion, contributing to a feeling of fullness. They are also essential for brain development, hormone production, and the absorption of fat-soluble vitamins. The key is choosing healthy fats over saturated and trans fats.

The Power of Combination: Carbohydrates + Protein/Fat

The "snack success recipe" championed by many nutrition experts involves pairing a carbohydrate (especially one rich in fiber) with a protein source and/or healthy fats.

• Carbohydrates provide quick energy for active children.
• Protein and healthy fats act as the "brakes," slowing down the digestion of those carbohydrates, leading to a steady energy release rather than a rapid spike and crash.

For example, an apple (carb + fiber) alone might leave your child hungry quickly, but an apple with peanut butter (healthy fat + protein) creates a much more satisfying and sustained energy boost. This principle is at the heart of creating truly filling snacks for kids.

I'm the Chef Too!: Blending Fun, Learning, and Nutrition

At I'm the Chef Too!, our unique "edutainment" approach seamlessly integrates food, STEM, and the arts, fostering an environment where learning is disguised as delicious fun. This philosophy extends perfectly to the concept of creating filling snacks. We understand that getting kids excited about wholesome foods isn't always easy, but when they're involved in the process, they're much more likely to try and enjoy what they've made. Our cooking STEM kits are designed by mothers and educators to spark curiosity, build confidence, and facilitate family bonding through hands-on, screen-free educational experiences.

Imagine your child not just eating a snack, but creating it. This hands-on involvement isn't just about mixing ingredients; it's about exploring food science, understanding measurements, and appreciating the transformation of raw components into a tasty treat. While some of our kits lean towards delicious desserts, the underlying skills—measuring, mixing, following instructions, understanding chemical reactions—are entirely transferable to making nutritious, filling snacks. These experiences build a foundational love for cooking and an adventurous palate, making them more open to trying new, wholesome ingredients.

When kids actively participate in preparing their food, they gain a sense of ownership and accomplishment. This engagement is powerful, especially for picky eaters. A child who has measured the oats for homemade granola bars or helped roll out the dough for savory pizza bites is much more likely to proudly eat their creation. This process-oriented approach, where the journey is as enriching as the delicious destination, is at the core of what we do. We focus on fostering a love for learning, building confidence in the kitchen, developing key life skills, and creating joyful family memories—not on guaranteeing specific educational outcomes, but on nurturing a lifelong curiosity.

Ready for a new adventure every month, delivered right to your door with free shipping? Join The Chef's Club today! Our kits provide pre-measured dry ingredients and specialty supplies, making it incredibly convenient to dive into delicious STEM learning.

Practical Strategies for Busy Parents

Life with kids is a whirlwind, and finding time to prepare elaborate snacks can feel impossible. The good news is that creating filling snacks for kids doesn't have to be complicated or time-consuming. With a few smart strategies, you can ensure your child is well-fueled without added stress.

The Power of Prep-Ahead

Meal prepping isn't just for adult lunches! Dedicate a short block of time once or twice a week to prepare snack components.

• Wash and chop veggies: Keep pre-portioned bags of carrot sticks, cucumber slices, and bell pepper strips ready for dipping.
• Batch bake: Muffins, energy bites, or homemade granola bars can be baked in larger quantities and stored in the fridge or freezer for quick grab-and-go options.
• Pre-portion ingredients: If you're making a trail mix, measure out individual servings into small containers or bags. This saves time during busy mornings or after-school rushes.
• Cook hard-boiled eggs: A batch of hard-boiled eggs can be stored in the fridge for several days, providing a quick protein boost.

Involve the Kids!

This is where the I'm the Chef Too! philosophy truly shines. When children are involved in snack preparation, they're not just learning practical skills; they're also much more invested in eating what they've made.

• Simple tasks for little hands: Even toddlers can help wash fruits, stir ingredients, or pour pre-measured items.
• Recipe selection: Let older kids look through a list of snack ideas and "circle the ones that seem enticing to him," as suggested by experts. This gives them agency and excitement.
• Assembly line fun: For snacks like yogurt parfaits or "ants on a log," set out ingredients and let kids assemble their own. This hands-on process is an instant "edutainment" activity! For a truly immersive experience that combines culinary fun with learning, consider exploring our full library of adventure kits available for a single purchase. Browse our complete collection of one-time kits!

Keep it Simple and Accessible

Sometimes, the best snack is the easiest one.

• "Deconstructed" snacks: Instead of a complex recipe, offer a "snack board" with small portions of cheese, whole-grain crackers, fruit, and deli meat. Kids love the variety and control.
• Designate a "snack station": Keep a drawer or shelf in the fridge and pantry stocked with kid-friendly, pre-approved snack items that older children can access themselves.
• Portability is key: Invest in good quality reusable containers for packing snacks for school, after-school activities, or road trips.

Embrace the "Snack-Plate" Mentality

Think of snack time as a mini-meal. Offering a few different food groups on a plate—a protein, a healthy fat, and a complex carbohydrate—increases the chances of satiety and nutrient intake. This also encourages variety and exposure to different textures and flavors.

Filling Snack Categories & Ideas

Now for the delicious part! Here's a comprehensive list of filling snack ideas, categorized for easy reference, incorporating the principles of protein, fiber, and healthy fats. Remember to choose options appropriate for your child's age and any dietary restrictions or allergies.

Homemade & Recipe-Based Wonders

These recipes often allow for more control over ingredients, especially added sugars, and can be made in batches.

1. Homemade Energy Bites/Protein Balls: These no-bake wonders are a hit! Combine oats, nut butter (or sunflower seed butter for nut-free), honey/maple syrup, and mix-ins like chia seeds, flax seeds, mini chocolate chips, or shredded coconut. Roll into balls and refrigerate. They're packed with fiber, protein, and healthy fats.
   • I'm the Chef Too! connection: Making these involves precise measuring, understanding ingredient binding (science!), and creative flavor combinations (arts!). It's a fantastic, tangible way to introduce kitchen skills.
2. Whole-Grain Muffins with Hidden Veggies/Fruit: Think zucchini muffins, carrot muffins, or banana oat muffins. Adding grated zucchini, carrots, or mashed banana boosts fiber and nutrients. Use whole wheat flour or a gluten-free blend for extra goodness.
   • Hypothetical: "A parent looking for a fun, screen-free weekend activity could bake a batch of our chocolate chip zucchini muffins with their child. The process of grating the zucchini and watching it disappear into the batter is a little magic show, connecting them to the idea that delicious treats can also have healthy elements!"
3. Baked Oatmeal Bars: A hearty blend of oats, fruit, nuts/seeds, and a liquid binder (milk, applesauce). Bake, slice, and serve. Great for fiber and sustained energy.
4. DIY Granola Bars: Much like energy bites, homemade granola bars offer customizability and control over sugar. Oats, nuts, dried fruit, and a sticky binder like honey or nut butter.
5. Savory Muffins/Pizza Muffins: For kids who prefer savory over sweet, these are a winner. Combine whole-grain flour, cheese, mini pepperoni (turkey for a leaner option), and a bit of tomato paste. Bake in muffin tins for portable pizza goodness. A truly fun and engaging activity, similar to our kits that transform everyday foods into exciting projects.
6. Roasted Chickpeas/Edamame: Toss chickpeas or edamame (shelled or in pods) with a little olive oil and your child's favorite seasonings (garlic powder, paprika, a pinch of salt). Roast until crispy. Excellent source of plant-based protein and fiber.
7. Yogurt Bark: Spread Greek yogurt (high in protein!) on a parchment-lined baking sheet. Top with berries, a sprinkle of granola, and maybe a few mini chocolate chips. Freeze until solid, then break into pieces. Kids think it’s dessert, but it’s a protein-packed, refreshing snack! This is a great activity to do with kids, similar to the creative elements in our Galaxy Donut Kit, where edible glitter and vibrant colors turn a simple treat into an astronomical adventure!

Whole Food Combinations: The Power of Pairing

These ideas emphasize combining macronutrients for optimal satiety and nutrient delivery.

1. Apple Slices with Nut Butter (or Sunbutter): A classic for a reason! The fiber in the apple combined with the protein and healthy fats in the nut butter provides lasting energy. Add a sprinkle of cinnamon or a few mini chocolate chips for extra appeal.
2. Cheese & Whole-Grain Crackers with Fruit: Cubes or slices of cheese (protein, fat) paired with fiber-rich whole-grain crackers (complex carbs, fiber) and fresh berries or grapes (fiber, vitamins). The variety keeps it interesting.
3. Veggies & Dip: Carrot sticks, cucumber slices, bell pepper strips, or snap peas with hummus (plant-based protein, fiber, healthy fat) or a Greek yogurt-based ranch dip (protein, healthy fat). Making the dip from scratch with your child can be an adventure in itself, like the fun of creating something delicious from scratch with our Erupting Volcano Cakes Kit, which teaches chemical reactions through baking!
4. Greek Yogurt Parfait: Layers of high-protein Greek yogurt, low-sugar granola (fiber, complex carbs), and fresh fruit (fiber, vitamins). Customizable and delicious.
5. Hard-Boiled Eggs with Fruit: A quick and easy protein punch. Pair one hard-boiled egg (6 grams of protein) with a tangerine or a handful of grapes for a balanced snack.
6. Cottage Cheese with Fruit: Cottage cheese is a protein superstar. A quarter cup with a cup of grapes offers about 7 grams of protein.
7. Avocado on Whole-Grain Toast/Crackers: Healthy fats and fiber from the avocado, complex carbs from the toast/crackers. A sprinkle of "everything bagel" seasoning can add a fun twist.
8. Ants on a Log (Celery + Nut Butter + Raisins): A nostalgic favorite that perfectly balances fiber, protein, and healthy fats.
9. Turkey/Deli Meat Roll-Ups: Slice of turkey wrapped around a cheese stick or avocado slices. Lean protein and healthy fats.

On-the-Go and Packable Snacks

For school lunchboxes, after-school activities, or road trips, convenience is key.

1. Individual Yogurt Pouches/Cups: Opt for plain Greek yogurt and add your own fruit purée to control sugar. Many brands also offer lower-sugar, higher-protein options.
2. Cheese Sticks/Cubes: Easy protein source that pairs well with fruit or crackers.
3. Homemade Trail Mix: Create your own with whole-grain cereal, nuts/seeds (if no allergies), dried fruit (in moderation due to sugar content), and a few dark chocolate chips.
4. Whole Fruit: Apples, bananas, oranges, pears, and berries are naturally packaged, portable, and full of fiber.
5. Homemade Muffins/Bars: As mentioned above, batch-baked options are perfect for packing.
6. Edamame Pods: Frozen edamame can be packed in a lunchbox and will thaw by snack time. Fun to pop out of their pods!
7. Roasted Seaweed Snacks: A crunchy, savory, and low-calorie option that can be surprisingly filling due to its texture.
8. Snack "Charcuterie" Boxes: Use bento-style boxes to pack small portions of cheese, whole-grain crackers, cucumber slices, grapes, and a couple of turkey slices. Visually appealing and offers great variety.

Snacks for Specific Scenarios

After-School Snacks: These need to be quick, easy, and satisfying to bridge the gap between school lunch and dinner, especially if there are after-school activities.

• Smoothies (packed with fruit, spinach, and a scoop of protein powder or Greek yogurt)
• Muffins (pre-made and ready to grab)
• Oatmeal bites/energy balls
• Cereal with milk (whole grain, lower sugar)
• Hard-boiled eggs with fruit
• Quesadilla (whole-grain tortilla, cheese, beans for extra protein/fiber)
• Hummus and pita bread/veggie sticks

Road Trip Snacks: Focus on non-perishable or cooler-friendly options that minimize mess.

• Non-Refrigerated: Pretzels, dry cereal, homemade muffins, granola bars, whole fruit (apples, bananas), homemade trail mix.
• Cooler-Friendly: Cheese sticks, hard-boiled eggs, yogurt pouches, vegetable sticks with hummus in a small container, turkey/deli meat roll-ups.

Snacks for Kids with Braces: Avoid sticky, hard, or crunchy foods that can damage braces.

• Yogurt
• Smoothies
• Soft fruits (bananas, berries, grapes cut into small pieces)
• Cottage cheese
• Soft-baked muffins
• Cooked pasta or soft whole-grain bread with nut butter
• Tuna salad or chicken salad on soft bread
• Soft cheese and crackers (ensure crackers aren't too hard)

Evening Snacks: If dinner is early or your child is very active, a small, light, and easy-to-digest snack can be appropriate. Avoid high-sugar, fatty, or caffeinated foods that can interfere with sleep.

• Small bowl of whole-grain cereal with milk
• Banana with a spoonful of nut butter
• Plain yogurt
• Warm milk
• A few whole-grain crackers with a slice of cheese

For ongoing fun and delicious learning experiences, remember that a new adventure is delivered to your door every month with free shipping in the US when you subscribe to The Chef's Club! Choose from our flexible 3, 6, and 12-month pre-paid plans, perfect for gifting or long-term enrichment.

Encouraging Picky Eaters to Try Filling Snacks

Getting picky eaters on board with new, healthy snacks can be a challenge, but it's far from impossible. Patience, persistence, and a playful approach are your best tools.

1. Involve Them in the Process: As discussed, this is paramount. When kids have a hand in choosing or making the snack, they are more likely to try it. Our cooking kits, like the Peppa Pig Muddy Puddle Cookie Pies, show how even beloved characters can make learning fun and food exploration exciting!
2. Offer Choices, Not Demands: Instead of "Eat this," try "Would you like apple slices with peanut butter or cheese and crackers?" Giving them two healthy options provides a sense of control.
3. Presentation Matters: Make snacks visually appealing. Use cookie cutters to shape sandwiches or cheese, arrange fruits and veggies into fun patterns, or serve dips in mini ramekins. Bright colors naturally attract children.
4. Deconstruct It: For kids overwhelmed by mixed dishes, offer components separately. Instead of a mixed salad, offer cucumber slices, cherry tomatoes, and cheese cubes.
5. Dip It!: Dips can make almost anything more appealing. Hummus, guacamole, yogurt dips, or even a small amount of a favorite sauce can encourage veggie consumption.
6. Be a Role Model: Kids observe and imitate. If they see you enjoying a variety of healthy, filling snacks, they're more likely to try them too.
7. Keep Trying (Without Pressure): It can take multiple exposures (sometimes 10-15 or more!) for a child to accept a new food. Offer small portions, don't pressure them to eat it, and celebrate even a tiny bite or taste.
8. Sneak It In (Sometimes): While transparency is often best, sometimes a "hidden veggie" muffin or a smoothie with a handful of spinach can boost nutrient intake without a battle.
9. Make it an Adventure: Frame snack time as an exciting experiment. "What do you think will happen if we mix these ingredients?" This ties directly into the I'm the Chef Too! philosophy of making food fun and educational.

Remember, the goal isn't perfection, but progress. Every new food tried, every healthy choice made, is a step in the right direction. Building a positive relationship with food, where exploration and enjoyment are prioritized, is a lifelong gift.

Beyond the Kitchen: Learning and Growing with Every Bite

The act of preparing and enjoying filling snacks is far more than just sustenance; it's a rich opportunity for learning and connection. At I'm the Chef Too!, we see this potential in every whisked batter and every perfectly measured ingredient. When children help create their snacks, they're not just learning to cook; they're engaging in a multi-sensory educational experience that touches upon various STEM and artistic concepts.

Science in the Kitchen:

• Measurement: Precisely measuring ingredients teaches basic math concepts like fractions and volume.
• Chemical Reactions: Watching baking soda react with acid in a muffin, or seeing dough rise, is a real-world chemistry lesson.
• States of Matter: Observing butter melt or water boil introduces physical changes.
• Nutrition: Understanding which ingredients provide energy, protein, or fiber is a practical introduction to biology and health.

Engineering and Design:

• Following a Recipe: This is akin to following engineering instructions, requiring sequential thinking and problem-solving.
• Food Structure: Thinking about how ingredients combine to create a stable energy ball or a perfect muffin texture.
• Tool Use: Learning to safely use various kitchen tools (spoons, whisks, maybe even a simple knife with supervision).

Art and Creativity:

• Presentation: Arranging food on a plate, choosing colorful ingredients, and garnishing snacks introduces aesthetic principles.
• Flavor Combinations: Experimenting with different spices, herbs, and mix-ins fosters creativity and develops the palate.
• Sensory Exploration: Engaging with different textures, aromas, and tastes expands their sensory vocabulary.

These hands-on activities, whether making a batch of energy bites or exploring the culinary wonders within an I'm the Chef Too! kit, provide invaluable screen-free alternatives that encourage critical thinking, fine motor skills, and creative expression. They are moments of family bonding, where parents and children can connect over a shared, delicious goal. We believe these experiences cultivate not just a love for learning, but also practical life skills and cherished memories that last a lifetime.

Bringing our hands-on STEM adventures to your classroom, camp, or homeschool co-op can transform group learning. Learn more about our versatile programs for schools and groups, available with or without food components!

Conclusion

The journey to providing consistently filling snacks for kids is a dynamic one, filled with learning, experimentation, and, most importantly, delicious moments. We've explored how a strategic combination of protein, fiber, and healthy fats forms the backbone of truly satisfying snacks, keeping hunger at bay and energy levels stable. From homemade marvels like energy bites and veggie-packed muffins to simple yet powerful whole-food pairings, the options are abundant and adaptable to even the busiest family schedules. By involving your children in the selection and preparation of these snacks, you're not just fueling their bodies; you're sparking their curiosity, building essential life skills, and fostering a positive relationship with food that will serve them well into adulthood.

At I'm the Chef Too!, we are passionate about transforming everyday activities into extraordinary learning adventures. Our unique blend of food, STEM, and the arts creates "edutainment" experiences that go beyond the plate, nurturing creativity, confidence, and family connection. Every snack-making session, big or small, can be an opportunity for scientific discovery, artistic expression, and joyful collaboration. So, step into the kitchen with confidence, embrace the fun of food exploration, and watch your children thrive, one delicious, filling snack at a time.

Don't let the snack-time scramble overwhelm you. Empower your family with a continuous stream of engaging, educational, and delicious cooking adventures. Join The Chef's Club today and discover the convenience of monthly kits delivered right to your door, each packed with pre-measured dry ingredients and specialty supplies for a complete, screen-free "edutainment" experience!

FAQ: Your Filling Snack Questions Answered

Q1: Why are "filling" snacks so important for kids, rather than just any snack?

A1: Filling snacks are crucial because they contain a balanced combination of protein, fiber, and healthy fats, which slow down digestion and provide sustained energy. This prevents quick blood sugar spikes and crashes, keeping kids feeling full and focused for longer. Less filling snacks, often high in simple sugars, can lead to quick hunger pangs, energy dips, and irritability, commonly known as "hangry" moments.

Q2: What's the best way to get picky eaters to try new, healthy filling snacks?

A2: Patience and a positive approach are key. Involve your child in the snack preparation—they're more likely to eat what they've helped make. Offer choices (e.g., "apple slices or cheese sticks?"), make snacks visually appealing, and try serving new foods with a favorite dip. Remember, it can take many exposures for a child to accept a new food, so keep offering without pressure.

Q3: How much protein should I aim for in a kid's snack?

A3: For most children, a snack providing about 5-7 grams of protein is a good target. This amount can significantly contribute to their daily protein needs and enhance satiety. Examples include a cheese stick (7g), a small serving of Greek yogurt (5-7g), or a tablespoon of peanut butter (4g) paired with fruit.

Q4: Are store-bought snacks ever good options for filling snacks?

A4: Yes, absolutely! While homemade is great, store-bought options can be lifesavers for busy families. Look for products with clear ingredient lists, minimal added sugars, and good sources of protein and fiber. Examples include fortified whole-grain cereals, individual Greek yogurts, string cheese, jerky, and specific brands of snack bars that prioritize whole ingredients and higher protein/fiber content. Always check labels.

Q5: How can I make snack time educational, especially if I'm short on time?

A5: Even simple snack prep can be educational. Involve kids in tasks like counting ingredients (math), observing how ingredients change (science), or arranging food artfully (arts). Discuss where foods come from or why certain combinations keep them full (nutrition education). For a more structured "edutainment" experience, our I'm the Chef Too! kits blend food, STEM, and the arts into one convenient box, delivered right to your door.

Q6: What's a good strategy for managing after-school hunger?

A6: After-school snacks should be ready and accessible, ideally combining complex carbohydrates with protein and/or healthy fats. Prepare grab-and-go options in advance, such as pre-portioned fruit and cheese, homemade muffins, or energy bites. Offering a "snack board" with various options allows kids to choose while still getting balanced nutrition.

Q7: My child is always asking for snacks before bed. Is this okay?

A7: A small, light evening snack can be perfectly fine, especially if dinner was early or your child is very active. The key is to choose options that are easy to digest and won't interfere with sleep. Good choices include a small bowl of whole-grain cereal with milk, a banana with a tiny bit of nut butter, or plain yogurt. Avoid sugary, fatty, or caffeinated foods close to bedtime.