What Is The Healthiest Dinner?

Dinner is a meal that affects rest, digestion, physical appearance … Learn how to dine correctly with this article.

We have often proposed to eat in a more balanced way, but we have not always succeeded. Each meal of the day is important, but there is one that stands out especially because it greatly influences the general health and even the physical appearance of the person: it is dinner.

In this article we will explain some keys to dining in a healthy way, which will immediately bring us very important benefits for health and also for beauty. We also suggest some dinners so you can start today.

Dinner benefits and harms

Dinner is the last meal of the day, and its function is not to go to bed on an empty stomach and contribute to a good rest. However, it should not be a meal as abundant as breakfast or lunch, since we will hardly use energy during the night.

According to this study published in 2011, an excessive calorie dinner could lead to weight gain in the person. That is why it is important that we make dinner early or quite light.

If we eat copious meals, too late, or include unhealthy foods, we may notice some of the following effects on our health:

• Insomnia, lack of rest and, consequently, tiredness in the morning.
• Haggard and dull appearance on the face, also a product of the previous consequence.
• Fluid retention, the treatment of which is closely linked to daily nutrition, according to the Spanish Heart Foundation.
• Constipation, which can arise from a poor diet or poor hydration. As stated in this publication, diet and lifestyle are part of the causes and treatment of this condition.

• Liver problems and poor digestion. According to the Sleep Observatory, which reaffirms what has been published in The Guardian newspaper, having a good meal enables functions to be carried out correctly, which in turn influences the quality of sleep.

What time do we have dinner?

From the moment we go to bed, our body begins to rest and allow the body’s cells to regenerate. According to Traditional Chinese Medicine, every hour there is an organ that regenerates itself especially:

• 23 to 1 hours: the gallbladder.
•  1 to 3 hours: the liver.
• 3 to 5 hours: the lung.
• 5 to 7 hours: the large intestine.
• 7 to 9 hours: the stomach.

As for the specific schedule, the best one should be around eight or nine at night,  as indicated in this food guide published by the Valencia City Council.

It is appropriate to clarify that the phrase “finish digestion before going to sleep” is impossible, since medical sources claim that it can last many hours, in addition to being an individual process that depends on each person.

What should a healthy dinner contain?

As we said, each person must establish their own diet in consultation with a nutritionist. Following the indications provided by the guide cited in the previous paragraph, a balanced dinner should contain the following:

• A part of vegetable.
• A low-fat protein part : egg, fish, legume, fresh cheese or yogurt, nuts or mushrooms.
• A small optional part of starch or cereal: whole wheat bread to accompany, pasta and brown rice are some alternatives.
• A small part of healthy fats: cold vegetable oils, nuts, egg yolk or avocado.

What should a healthy dinner not contain?

On the other hand, and remarking again that this depends on the needs and activities that each person undertakes, we can also list some foods that should preferably be avoided at dinner. Most of them are not recommended due to their high caloric content, what has already been mentioned is inconvenient for the last hours of the day:

• An excess of starches or cereals, since they provide us with too much energy.
• Sugars, since both natural and processed ones are counterproductive for health.
• While citrus fruits like orange are said to make resting difficult, there is no evidence to prove it. In fact, it has been shown to cause no changes in heart rate or blood pressure.
• Saturated fats (margarines, pastries, fried foods, red meat, etc.): these are heavy foods, which can lead to the weight gain that was previously discussed.
• Excess salt, as it causes fluid retention according to the Spanish Heart Foundation.
• Stimulants: coffee, tea, cola, etc. because they promote the states of wakefulness and alertness.

Examples of healthy dinners

Again, it is important to consider that the following foods are just examples. Each person is different and their needs also vary, so it is impossible to determine an eating plan that works for everyone equally. Consult with a nutritionist before changing your diet.

• Vegetable cream and a little oatmeal and grated hard-boiled egg.
• Sautéed vegetables with mushrooms and whole wheat toast.
• Natural yogurt with half a banana and a handful of walnuts.
• Vegetable soup or noodles and grilled fish.

• Vegetable smoothie or gazpacho and tortilla.
• Cream of legumes and baked pears.
• Vegetable with a little potato and baked chicken.
• Green salad with fresh cheese and seeds.
• Corn pancake with guacamole.
• Lentil salad, grated carrot and a little mayonnaise sauce.