1, porridge, if you are hungry and want to eat supper at night, you can cook some porridge for yourself. If you think rice porridge is too bland, you can add some lotus seeds and lilies to cook it together. Red bean porridge and millet porridge are also good choices. They are all crude fiber foods, which can make you feel full, not hungry, low in calories and not fat.

2, whole wheat food, oatmeal has high nutritional value, or whole wheat bread is also ok. Whole wheat food is rich in vitamin B family, which is also easy to buy, easy to store and more convenient to eat. Oatmeal can be eaten with milk foam, which is nutritious and delicious, and will not get fat.

3, milk, milk contains ingredients to sleep and soothe the nerves. Milk as a midnight snack can not only fill the stomach, but also help you sleep later. At the same time, it is also rich in high-quality protein, which can supplement the calcium our body needs, so milk will not only not get fat, but also be of great benefit to our health.

4, fruits and fruits and supper can be said to be the best companions, many fruits can lose weight, and fruits also contain a lot of dietary fiber, which helps digestion, and at the same time can increase satiety and not be hungry. Strawberries, bananas, cucumbers, tomatoes, etc. Are all good choices for nightingales.