What is the significance of dinner as a meal?
Consuming food at evening time is often accused for weight gain, especially in people actively trying to lose weight.
However, the single most important factor in body weight change is the overall quantity of food consumed over the course of the day. Ideally, recommended practice includes the consumption of 3 meals (breakfast, lunch and dinner), plus two snacks in between them, per day.
Dinner should account for 25% of your overall daily calorie consumption and should not be skipped. Also, dinner should be consumed at least 2 to 3 hours prior to the time you plan to go to bed, so that the body has the necessary time to digest, without upsetting its ciradian rythms, i.e. the way our body naturally adapts to the shift between light-dark/ daytime-nighttime.
Therefore, in order to better control our weight, we need to focus on all our daily meals and include a light and healthy dinner.
Some ideas for a healthy and light dinner:
• Omelette using 1 egg and 2-3 egg whites, vegetables (tomato, pepper, mushrooms) and a piece of wholemeal rusk
• Vegetable soup, cottage cheese and 2 pieces of wholemeal rusk
• Wholemeal bread sandwich with 60gr of smoked salmon, light cream cheese, ¼ avocado
• Fruit salad with yoghurt and 10 pieces of dried nuts
• Toasted bread with cottage cheese and vegetables (tomato, lettuce, cucumber, pepper)