Video: Healthy, satisfying foods to eat before bedtime

>>> this morning on joy's diet s.o.s., daily diet dilemmas. joy bauer is here to discuss everything from the healthiest snack bars to the best foods to eat at night. good morning to you.

>> hey, savannah.

>> beverly in san jose , california, is up early this morning and joins us via skype. beverly , good morning. what's your question?

>> good morning. hi, joy. as a nutritionist, i generally eat well, but what are some healthy but still yummy snack bar options? most seem so laden with sugar and other additives.

>> it's a great question because there are a gazillion snack bars on the market. and some do have more calories and fat than candy bars . instead of having you examine every ingredient, the easiest way to know that a snack bar has the right mix, make sure it has no more than 200 calories, no more than 2 grams of saturated fat and no more than 14 grams of sugar. three of my favorite picks, i like the kind bars, the fruit and nut bars. they have clean ingredients. they travel well. i also like the two-pack hard granola bard from cliff klums and also nature valley . and there's a variety of flavors, and they're delicious. i think. so check them out.

>> all right. beverly , thank you so much.

>> thank you.

>> a lot of those snack bars are kind of like candy bars . you've got to be careful. our next question is on the phone, adrienne in grain valley , missouri. adrienne , good morning. what's your question?

>> good morning. i was calling because i'm just a bit confused looking at nutrition facts for foods, such as brown rice and whole wheat pasta. does it reflect uncooked or cooked?

>> it is confusing. when it comes to pasta, almost always the serving size is going to be based on a two-ounce dry portion. so you just need to know that that equates to one cup cooked and it's about 200 calories. so whether it's white, or whole grain pasta, two ounce dry equals one cup cooked. 200 calories. when it comes to rice it's a little bit more tricky. sometimes it's based on a dry portion, sometimes it's based on a cooked portion. i think the easiest thing to know is just like pasta. one cup cooked rice, whether white, wild or brown is just about 200 calories.

>> adrienne , thank you so much. our next one is say viewer e-mail from katie in andover, mass. and katie writes i sometimes get home late from work and don't get a chance to eat dinner. i am hungry but don't want to have a heavy meal that will sit in my stomach all night right before i go to sleep. order some healthy and satisfying foods i can eat before bed?

>> this is a typical scenario and it's a reality for so many people. you're hungry at night. you deserve to eat dinner no matter what time you get home. i'm going to say go for anything that's under 500 calories. because that's enough to make yourself something substantial and satisfying but it's not too much that you're going to gain weight from it or be left feeling uncomfortable and disrupt your sleep. there's so many options. you could have a bowl of whole grain cereal with skim milk. you could make an egg white omelette, turkey burger. you could even heat up a can of lentil soup or black bean soup or toss in the microwave one of the frozen entrees. you could have a grilled cheese and tomato sandwich.

>> you're making me hungry. keep it under 500 calories and you're cool?

>> that's right.

>> last one, we've got another katie from syracuse, new york, i am breast-feeding and it seems like whenever i eat healthy foods my baby gets extremely fussy. what can i eat that will help my baby feel less gassy.

>> first know that babies are fussy and they're gassy and particularly up until six months because their digestive systems aren't mature. there's no one set of rules of what makes a baby feel more comfortable. but these are some things you might want to try to avoid that have been reported by other nursing women. avoid raw foods such as -- raw vegetables, specifically broccoli, cauliflower, cabbage, tomatoes, garlic and onion. believe it or not artichokes and salad seem to be problematic.

>> raw.

>> raw. she can have small portions cooked. she wants to limit lentils, soy foods, and high fiber cereals and bars. and lay off the dairy for a couple of days and see if the baby improves. because some babies are sensitive to lactose.

>> but as the baby gets older?

>> all these healthy foods back in their diet.

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