We all know that eating at night is bad. But not all of us can adhere to this rule. It is all the more difficult in the modern rhythm of life to keep fit and monitor your diet. A modern person spends the whole day in motion, at work, in traffic jams. Getting home in the evening, he begins to sweep away from the shelves of the refrigerator all that his eyes see.
Therefore, the question of what to eat in the evening is urgent for all of us. Moreover, the unspoken "no to eat after six" law just doesn't work. And those who are fanatical about their body and believe that it is better to eat nothing than to fill their stomach, exhaust their body, and, as a rule, become simply incapacitated due to a lack of useful trace elements.
In the article we will try to figure out what is right in the evening, so as not to get better, but at the same time saturate the body with the necessary substances. It is important to consider that nutrition for women, men and children is slightly different.
For or against a late dinner
Before talking about what to cook for dinner, it is important to determine the optimal time for consumption of the last portion of food. It also depends on how you ate throughout the day.
Today, the restrictions are not so categorical. You do not have to have time to eat the last time at 6 pm if you work and go to bed at 12 a.m. Our body must receive food throughout the day at regular intervals. Otherwise, no matter how much we would like, a person will get hungry at night and go to the refrigerator.
So, the most optimal time for the last meal is 2 hours before bedtime at least. The maximum is 4 hours. This is just enough for the food to be digested. After all, if we fall asleep with a full stomach, the next morning we wake up tired, because all night our body, instead of resting, spends all its energy on digesting food.
Daily Calorie Dose
Dinner is certainly considered one of the important meals. But it should have the smallest number of calories from the daily dose, which for a woman is 1800 calories, for men - 2200.
Therefore, in answering the question of what you can eat in the evening, it is important to consider that the food is low-fat. Product processing also matters. At night, it is undesirable to eat fried, it is better to cook, stew or cook food for a couple.
And if in modern living conditions it is not possible to observe the regime of the day, then it is simply necessary to follow the rules of healthy nutrition.
The rules of food in the evening
Before talking about what to cook for dinner, consider the basic rules of eating in the evening.
To begin with, each of us needs to realize one simple thing - a person cannot control the work of his biological clock. What does it mean? After all, we cannot influence the beat of the heart, the rhythms of breathing. Also, we cannot regulate the work of the gastrointestinal tract. We can only help him.
In addition to the fact that the body can not be stuffed with food before bedtime, you should also not leave it hungry. This contributes to the fact that at night he begins to digest his own fats, thereby exhausting himself. Everything should be in moderation. This also applies to our nutrition. It is important to find a middle ground.
It is necessary to take into account such criteria as the age category. After all, the body of a mature person needs much less carbohydrates than a child’s or a young person’s body.
What to eat in the evening for an adult
It is important to understand that late dinner is not the best option for dieters. It is especially necessary to carefully monitor your diet for people suffering from diabetes or hepatitis. In such cases, you must consider the index that any product has. It depends on it the rate of assimilation of food by the body.
Those foods that have a low index are great for a night or evening snack. They should contain the least amount of carbohydrates and fats and more fiber and vitamins.
So, what can an adult eat in the evening:
- Any low-fat dairy products. The calcium that is available in them helps relieve stress, and protein restores cells and tissues.
- Vegetables. They are best steamed, stewed or grilled without the addition of vegetable oil. For dinner, stewed tomatoes, eggplant, bell pepper are perfect. They contain substances that help to remove toxins from the body and slow down the aging process, but not all vegetables can be eaten in the evening. Sweet potato and potatoes for dinner is better not to eat. In the evening they can be eaten occasionally.
- Seafood. Must be included in the menu for both adults and children. Protein, which is contained in large quantities in fish, is easily absorbed by the body, while not overloading it at night.
- Cellulose. It is better to use it in its pure form, pouring a tablespoon in a glass of boiled water. Of course, there is a lot of fiber in foods like banana, but it also contains glucose, which is very harmful to the body when consumed before bedtime.
- Animal protein. Most of it is found in chicken. At the same time, the amount of fat is minimal, unlike pork or lamb.
- Steamed chicken with vegetables is a great option for dinner.
- Dried fruits. You can use them only in small volumes, pre-filled with water. They contain a sufficient amount of natural sugar. It’s undesirable for dieters to include dried fruits in their diets.
- Chicken or quail egg. It is good to eat them both in the morning and in the evening. But in the afternoon, it is best to consume only protein.
We have considered far from the whole list of foods that you can eat in the evening. But you can build on them and roughly determine the rest. The choice of products from which you can make a diet for dinner is quite large.
Products for the evening for children
Oddly enough, but for children, too, have their own dietary restrictions. Although we are used to cooking children fatter and more nutritious, this does not mean that their body can withstand such a load. Indeed, many parents are afraid that the child may lose weight. And for some reason, no one is afraid of the fact that due to the current diet, the percentage of childhood obesity is growing. And the worst thing is that parents, seeing how their child is getting fat, categorically find themselves with something to do. Like, will outgrow and everything will be fine, but this is far from the case. The obesity process, launched at a young age, only worsens over the years, which leads to many serious illnesses in the adult period.
What to cook for dinner for children
Many mothers for some reason believe that porridge for the night is the very thing that her child needs. Alas, this is not so. Porridge - carbohydrates, which absolutely can not be eaten in the afternoon by an adult, not to mention a child.
Do not forget that children who regularly attend kindergarten receive balanced meals there for the whole day. For dinner, it’s good to give some sour milk. It can be yogurt, yogurt or milk. A milkshake is great.
A salad of fresh vegetables or fruits is also useful. You can give freshly squeezed juice.
It is undesirable to give the child meat in any form. It can cause colic or diarrhea, as well as painful drowsiness.
Also in the baby’s diet you can include vegetable puree, cottage cheese casserole, baked fruits or cottage cheese with fruits. If the child tolerates dairy products well, teach him to go to bed to drink a glass of warm milk with honey. This will calm the nervous system well and help restore strength spent during an active day.
Maternity Food
The erroneous myth is "if I am pregnant, then I can eat from the belly." This is not only harmful, but in some cases dangerous. After all, the more a woman gets better, the more the fetus grows. And this is harmful for both mom and her baby.
Proper and proper nutrition of a pregnant woman is the key to success in the health of mother and child.
A woman should eat at least five times a day. Accordingly, she will have two dinners.
It is also worth considering the individual intolerance of products to the female body during pregnancy. It is during this period that he is very finicky. Consider a list of basic products.
So, what is better to eat in the evening for a pregnant woman:
- Boiled egg combined with fresh vegetable salad. You can pour non-acidic juice.
- Vinaigrette and black tea. Instead of pickles in a salad, use fresh ones.
- A slice of black bread, steamed fish, black tea with lemon.
Women suffering from edema are not recommended to drink a large amount of liquid. It is also necessary to minimize the amount of salt. The emphasis should be on vegetable salads, herbs and lemon juice. Replace animal fats with vegetable fats. It can be sesame or pumpkin seeds.
Dinner for those who are losing weight.
A large number of young people lead an active lifestyle. They try to spend their free time in gyms, fitness clubs and other institutions where you can tighten your figure. Plus, girls try to adhere to a diet, but they can at the same time be constantly malnourished and lack healthy micronutrients.
When choosing products, it is important to consider their compatibility and digestibility. At the same time, for athletes and those who lose weight purposefully, the diet must be individually compiled.
Consider what to eat in the evening, so as not to get better:
- Banana. If such a high-calorie product does not fit the first category of people, then for athletes it is just right. Thanks to the hormone tryptophan in its composition, a banana has a positive effect on the athlete’s nervous system, soothes it and helps to get enough sleep. It is better to choose ripe fruits. Green fruits have a bad effect on the digestive system.
- Beet. It contains betaine, which affects fat burning. Vitamin cocktails, soups and juices for sports nutrition are prepared from beets. For dinner, beets can be boiled and with chicken.
- Celery. This is a unique vegetable that can be consumed by anyone who does not want to get better. For 100 grams of the product, the minimum number of calories is only 10. It also has a high fiber content, which has a beneficial effect on the functioning of the gastrointestinal tract. The use of celery has a positive effect on the strength of hair and nail growth. Helps to cleanse the skin. With all its positive qualities, celery enhances the removal of water from the body. Therefore, if you do not know what you can’t eat in the evening, if you do not want to lose weight - a celery salad with sour cream and a pinch of salt. Plus you can drink a glass of freshly squeezed juice.
Nutritionists recommend that athletes eat almost all foods in their diet, alternating between them.
What to eat in the evening after a workout? The following is a sample ration:
- Salad with fresh vegetables, boiled chicken breast, low-fat kefir.
- Salad with vegetables and feta cheese, a glass of warm milk, a couple of bananas.
- Vinaigrette without cucumbers, boiled chicken, a glass of juice from freshly squeezed fruit.
- Beetroot salad with sour cream, steamed fish, fruit juice.
- Celery salad with cabbage, stewed zucchini, vegetable juice.
- Vegetable stew with meat, herbal tea.
- Stewed fish with vegetables, tea with lemon.
What foods are worth eating for dinner so you don't get better
Women who want to quickly lose weight and not exercise are often refused dinner altogether. This is fundamentally the wrong decision. For the body this is stress, it can be given to you by the body in the form of various diseases. So just stop and stop losing weight.
If you really want to lose weight, break your diet into five parts, while the portions should be small.
Throughout the day, try to eat more vegetable salads seasoned with olive oil, eat vegetables seasonally. No need to buy artificially grown tomatoes or cucumbers in winter. It can be carrots, beets, white cabbage. In the summer, the variety of vegetables is so great that it is difficult to list them all. Add seasonal herbs to salads. In addition to olive oil, the salad can be seasoned with yogurt, sour cream, lemon juice.
The best product for losing weight is grapefruit. Based on it, a three-week diet was developed, since flavonoids in its composition perfectly burn fat. With this diet, breakfast and dinner should be replaced with grapefruit or freshly squeezed juice from it. For lunch, there should be boiled fish, chicken or stewed vegetables. Be careful: this diet is not suitable for everyone.
Grapefruit copes with such a function as removing fluid from the body. Together with her, he removes excess waste. Helps reduce morning swelling.
These are just a few basic products that you should know about when deciding what to eat on a diet in the evening. Try with all responsibility to approach the selection of basic products, choosing those that remove excess fluid from the body.
Eating pattern
Having decided on what to eat in the evening for dinner, it is necessary to clearly indicate the food intake scheme:
- Previously, before dinner, nutritionists recommend drinking a glass of kefir or unsweetened tea. It is better to do this half an hour before the meal. It is not recommended to drink juice, as it only arouses appetite.
- It is necessary to eat in small portions, slowly, carefully chewing food.
- After you can drink a glass of water with lemon or grapefruit juice.
Remembering that a tasty meal in the evening and not get fat, you can make a diet for the whole week. Diet dinner will have a positive effect on the condition of your body and the whole family.