Do you find that hunger strikes you in the evening when you’re trying to lose weight?

It can be difficult to resist these cravings, and it can often end up in a high-calorie binge that derails your efforts.

There’s no magic formula for weight loss, and you can’t rely on fruit to solve your weight-loss problems, but fruit is a nutrient-dense snack, and a good choice for late night snack when you’re trying to lose weight.

Here are the best choices for quieting those night-time hunger pangs:

Apples and Berries

Apples are a good snack to have at any time of day, and a medium apple only contains 95 calories. A 2015 study published in the Nutrition Journal showed that eating whole apples is linked with a lower likelihood of obesity.

Berries are another good choice. 1 cup of strawberries, raspberries, blueberries, or blackberries contains around 50 calories, and berries are a great source of fiber, antioxidants, and vitamin C.

Citrus Fruits, Kiwi, and Melon

These three fruits are also low-calorie snack options. A fist-sized orange has around 70 calories, and contains folate and potassium. Kiwi can give you twice the amount of vitamin C than an orange, and contains around 60 calories.

Melons, such as watermelon, cantaloupe and honeydew all contain a lot of water, which means they are low in calories, and a good choice for eating at night.

Any Fruit is Good

All kinds of fruit should be considered good for settling hunger pangs, whenever they strike. A 2012 study published in the Journal of the American Dietetic Association showed that increasing fruit consumption could lead to weight loss.

The USDA recommends two to four servings of fruit per day, and if you find yourself hungry at night, check what you have eaten that day. If your intake of fruit has been low, have a serving of fruit in the evening.

What to Eat with Fruit

Pairing fruit is a good way to make a satisfying night-time snack. Adding a tablespoon of nut butter to an apple adds healthy fats and can help you feel more satisfied.

Team Greek yogurt with berries, low-fat cheese with an orange, or a few whole-wheat crackers with melon for some healthy snack options.

Eating at night doesn’t mean your weight-loss efforts will be in vain, but you need to make smart food choices – fruit really fits the bill here.