When hunger calls late at night, do you ignore it monastically or raid your pantry with unbridled enthusiasm? Traditionally, late-night munching was frowned upon, akin to some unhealthy taboo. But researchers are now saying the time you grab your snack might not matter as long as it falls within the "Healthy & Balanced Nutritional Spectrum." Forget the weight-watcher witching hour; it's all about what you pile on your plate.

The straight-up science? Good quality, nutrient-dense snacks coming under the 340-calorie mark don't correlate with increased health risks. That much-desired midnight fiesta of your taste buds doesn't need to dial up diabetes or invite in other chronic diseases like cancer. What really spells trouble are high-calorie, nutrient-poor snacks.

Late-night snacking just got a major face-lift, swapping Greek salad chips for Greek yogurt topped with berries, and replacing candy popcorn with a more humble but heart-friendly air-popped version. Nuts, once held guilty mainly for their calorie content, are now given the metabolism-boosting, weight-controlling green light. They're also a great source of melatonin, the hormone that helps regulate your sleep-wake cycle.

The nighttime carb-phobia can also chill out. Contrary to popular diets, carbohydrates are not the enemy. When joined with nutrient-rich companions, carbohydrates can aid your sleep. Engaging in a late-night snack spree with beneficial foods like casein-rich yogurts, calcium-packed cheese, and fiber-rich fruit can actually promote muscle recovery and better sleep quality while fending off those diet-sabotaging midnight munchies.

However, while late-night snacking is losing its notorious reputation, it still tips its hat to balance. It's essential to control portion sizes, even with healthy snacks. High volume, low calorie, nutrient-dense foods are your best bet for maximum taste with minimal caloric impact. Integrating whole, high-fiber foods like hummus with veggies or nuts with fruit can provide fuller satiety and prevent overeating.

Of course, individual dietary needs vary. Late-night snacking, especially too close to bedtime, can exacerbate heartburn in some people. If prone to heartburn, opt for lean proteins, high-fiber whole grains and low-acid fruits like apples, bananas and melons. Oddly, the only food on our superstar list seen as a potential heartburn villain is tart cherry juice.

In conclusion, the now-dismantled ghost of late-night snacking is giving way to the enlightened approach: It's certainly more about the "what" and "how much" rather than "when." Reach for a guilt-free, late-night snack, but remember to keep it balanced, portion-controlled, and beautifully nutritious.