Most people have busy days , they spend all their time away from home and, when they return, they just want to be able to relax a little and rest to face the routine of another day of work the next morning.
In this rush of everyday life, food ends up taking a backseat and the solution is to use whatever is quickest and most practical to prepare : frozen pasta, microwave food and even resorting to fast food delivered via app.
However, this type of industrialized food may be practical, but in the long run, the price to pay is high in terms of health.
What happens is that these products contain high levels of bad fats (saturated and trans), a lot of sodium, sugar, preservatives and artificial colors that can cause cardiovascular diseases, hypertension, diabetes and even some types of cancer.
Furthermore, they do not provide the nutrients necessary for our body to work at its best, such as fiber, proteins, complex carbohydrates, etc., which can cause fatigue, lack of energy, decreased physical and mental performance, among other factors.
To have a better quality of life , therefore, it is worth taking some time to prepare a healthy dinner, which will give you enough energy to face your routine with energy and health.
And doing so may be simpler than you think. Check out the tips we’ve prepared for you and get your hands dirty, or better yet, salad!
What should you have for your dinner?
First of all, you need to understand what you should and shouldn’t eat at night.
Certain types of food should be avoided during this period, as the metabolism tends to work more slowly after 6pm. Furthermore, eating too much after this time makes you gain weight and also disrupts your sleep.
Eating excessive sweets and refined carbohydrates at night, for example, raises your blood glucose level quickly , which makes you feel hungry quickly.
However, know that carbohydrates can indeed be consumed, as they are mainly responsible for providing energy to our body and can even burn fat.
What happens is that the choice must be made for complex carbohydrates, which release glucose slowly into the blood, thus requiring less insulin production. Some examples are:
- whole grains,
- oat,
- linseed.
Furthermore, since during this period your metabolism is slow, you should also avoid fatty and difficult-to-digest foods , which require a lot of energy to be “processed”, such as:
- Red meat,
- yellow cheeses,
- drinks rich in caffeine.
Tryptophan, for example, is great for restoring the body’s balance and improving sleep quality. This substance is found in:
- lean meats (chicken and fish),
- skimmed milk and yogurt,
- nuts,
- banana,
- legumes,
- white cheeses.
Vitamin B6 and magnesium also help the body relax and are found in foods such as:
- chicken,
- tuna,
- cereals,
- sesame seed,
- tofu,
- soy,
- cashew,
- tomato.
Another important tip is not to go to bed right after dinner. Eat at least 2 to 3 hours before bed so your body has enough time to digest.
Healthy dining tips: 5 options for your meals
1) Choose a healthy source of protein and some complex carbohydrates to assemble your plate
To create a healthy dish for your dinner, just make healthier choices and you can achieve this with a few simple changes to your menu. You can try, for example:
Replace sausage, bacon and sausages with healthier proteins, such as lean cuts of red meat, chicken, fish and eggs.
But also pay attention to how you prepare these foods, avoiding fried foods. Give preference to grilled and cooked.
If you choose rice as a carbohydrate to accompany your protein, which is not ideal, choose whole grain rice.
If you choose cassava (cassava) or potatoes, don’t fry or puree them, prepare them roasted, boiled or steamed. And this goes for any other vegetable you prepare.
If your dish requires some sauce as an accompaniment, avoid very fatty ones, such as those prepared with cheese, for example, preferring tomato and other vegetable sauces.
2) Salads
Salads are a great choice for a practical and healthy dinner.
A well-prepared salad can contain everything you need for good nutrition at night, in a single dish:
- good sources of protein (shredded or cubed chicken, boiled eggs, for example);
- complex carbohydrates (various vegetables and even fruits);
- oilseeds (nuts or chestnuts sprinkled on top).
And, to make it easier, you can leave all the ingredients ready in the fridge for the whole week and, when you get home, just assemble your plate and enjoy an easy and nutritious meal.
But also be careful when choosing the ingredients for your salad. Avoid preparing them with mayonnaise or other oily sauces and using less healthy carbohydrates like pasta.
3) Soups
Easy to prepare and very nutritious, soups are also a great healthy dinner option.
You can prepare them using vegetables and add other ingredients such as whole grain pasta, proteins such as chicken and other lean meats.
It depends on your taste, your imagination and, of course, common sense when choosing what goes into the pan.
4) Sandwiches
If well prepared, the sandwich can also become a complete and very nutritious meal. When assembling yours, take the following precautions:
- Choose whole-grain breads, without white flour and with a high fiber content;
- Avoid using butter or mayonnaise, opt for moister filling options so you don’t have to;
- Enrich your sandwich with vegetables, such as tomatoes, lettuce and cucumber;
- Opt for healthier fillings like turkey or chicken breast, tuna, avocado, hummus, boiled egg and less fatty cheeses.
5) Also know how to choose your drink and dessert
It’s also worth paying close attention to the drink you choose to accompany your meal. Give preference to water, juice, tea and other drinks without added sugar.
Thinking about dessert shouldn’t even be allowed at dinner time. But, if you really need something sweet, then swap cakes, creamy puddings, ice cream, etc. with fruit salads or other desserts low in fat and sugar.