Introduction: At night, after a busy and tiring day, you don't want to worry about dinner. However, medical research shows that improper dinner is an important factor causing many diseases. A healthy dinner should follow three principles:
1. Simplicity and Quantification
Compared to breakfast and lunch, dinner should be simpler. Generally, the energy provided by dinner should not exceed 30% of the total daily dietary energy.
When you can't avoid eating unlimited dishes, ensure you eat a sufficient amount of staple food. The staple food should be "quantified." Healthy adults should have at least 300 grams per day, and this amount can be appropriately reduced for dinner.
On the other hand, when choosing staple foods, you should prefer coarse grains that are easy to digest and help retain nutrients.
2. Light, Low-Fat, and Easy to Digest
Dinner should be light, focusing on foods that are low in fat and easy to digest, and you should not eat too much.
Excess nutrition from dinner, if not consumed, will accumulate in the body as fat, leading to obesity and affecting health. Eating dinner too late, for too long, or too much is not good for sleep, as it can easily cause indigestion and insomnia.
3. A Vegetarian Dinner is Healthier
Dinner should be primarily vegetarian, rich in vitamins and carbohydrates. You should especially consume more fresh vegetables and try to reduce excessive intake of protein and fatty foods.
Dinner must be taken seriously, but it should not be large in quantity, nor should it consist of lavish meat dishes. Dinner should include at least two types of vegetables to increase vitamin intake and provide fiber.
In addition, the amount of flour-based foods can be moderately reduced, and some coarse grains can be eaten. A small amount of fish is also acceptable. If you can go for a walk 40 minutes after dinner, it will be very beneficial for digestion and absorption.