Hi Suzanne:

What exactly are you eating currently? I know you mentioned that you pretty much eat the same thing everyday.

For breakfast I have 1/2 cup old fashioned oats cooked in water, mixed with 1 scoop protein powder and cinnamon. For snacks throughout the day I'll have an apple or banana, or a protein bar. Lunch is usually a turkey sandwich on a whole wheat or multi-grain sandwich thin (turkey, tomato, garlic powder, occasionally low-fat cheese). Dinner changes for me depending on what I feel like having, but sometimes I'll have a veggie burger with black beans, or most recently I've been having a whole wheat wrap with black beans & grilled veggies. When it gets towards 9 p.m. I am always hungry as I go to bed at 12 (can't go to bed any earlier, I'm in grad school!) I never know what the best thing to eat at this time is. Sometimes I'll have celery with peanut butter, or 1 slice of bread with peanut butter, other times I'll have an apple... like I said, I'm not sure what the "right" thing is to have at that late time in the day. Any thoughts? Thanks for your help and advice, I really appreciate it!

Hi Suzanne -

Food sensitivities can show up in a variety of ways, including bloating, abdominal pain, gas, skin rash, itching, etc.  But if weight maintenance is the only symptom I  would not think it is a food sensitivity but I do not know your health history.  I would recommend that you discuss this with your doctor.   I often suggest that people try an elimination diet or food rotation diet as described in the article below if they suspect that they have a food allergy or sensitivity.  I have included the link here.  

http://www.vitaminshoppe.com/content/en/healthguide/hncontent.jsp?org=VSI&ContentID=1292009&category=Diet&title=Low%2DAllergen%20Diet&type=

Regarding snacks, if you are hungry at 9 PM I would eat a snack with protein to keep you alert and focused for your evening.  Here are a few snack ideas:  a fruit or vegetable with 1-2 tablespoons of peanut butter,  1/4 cup of nuts/seeds with a fruit or vegetable or 1/2 sandwich on 100% whole grain bread with 3 ounces of lean protein, like turkey, dark green lettuce and other veggies and 1/2 oz of cheese.  Your snacks should have  protein with a some fat and either a fruit or vegetable or both.  Also make sure you are drinking plenty of water.  Slight dehydration can you make tired and sometimes make you feel hungry.  If you urine is light yellow or clear, then you are drinking enough fluids. 

You may want to consider taking a multivitamin/mineral supplement, a calcium/vitamin D supplement and a fish oil supplement.  Consider a fish oil supplement if you eat fish less than three times a week.

Finally if you have maintained the same exercise rountine for more than a month, I would recommend you change it by increasing your workout's intensity or duration to help you body burn calories. 

I hope this information is helpful!

Christiane Rivard, MPH, RD

Thank you, that information was very helpful!

~Suzanne