Nutrition Notes By Theresa Stahl, RD, LDN 

Some people have no major problems eating a relatively well-balanced diet throughout the day. For them, the real challenge comes after dinner.

Others actually pride themselves on not eating all day long, thinking they're saving calories. Unfortunately, these people tend to binge at night. Not only do they make up for the calories they skip, but they often over do it.

Your intake after dinner affects your total intake. Unfortunately, for many, either they make poor choices or they get too much of a good thing.

A glass of milk or bowl of cereal with milk or a bowl of popcorn may all be healthy choices, but eat them all in the same night and you might exceed calorie needs.

Also, the kinds of cereal and milk and popcorn vary widely and can make a significant difference, as do portion sizes.

•  For one person, a glass of milk may be 8 ounces of skim (80 calories); for another, 16 ounces of whole (300 calories).

•  For one, the cereal may be 1 cup of puffed rice with  cup skim milk (100 calories); for another 2 cups of presweetened cereal with 1 cup 2% milk (425 calories).

•  For one, the popcorn may be 2 cups of hot air popped (60 calories); for, another 3 cups microwave with 1 tablespoon of butter (350 calories).

As you can see, subtle differences translate into wide calorie variations.

Choose healthy, low-calorie, nutrient-dense evening snacks that add-to meeting your daily nutrient needs and not to added weight gain.