He althy dinner with proper nutrition: menu, recipes for he althy meals

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Among those who lose weight, there is an opinion that dinner is a meal from which you can only get better, especially if you eat after 6 pm. Nutritionists are sure that this is a myth. Dinner is essential for proper nutrition. Refusal of this meal will only harm the body. However, there are important points that determine what exactly you need to eat at this time. It is not difficult to make a he althy dinner with proper nutrition, it should contain he althy foods, but exclude prohibited ones. With this in mind, you can prepare dishes that will help you lose weight.

General rules

Multiple studies confirm that skipping dinner completely can cause irritability, stress, sleep disturbances and overeating. Dinner should be light. In order for it to benefit the whole family, the following must be considered:Moments:

1. You should not eat only until 18 o'clock and starve. The last meal should be no later than 2-3 hours before bedtime.
2. Serving size needs to be calculated correctly. Its volume should be 150-200 g. The calorie content of dinner should be no more than 400 kcal. Don't overeat.
3. Meals should include protein as a building block for muscles, as well as fiber and complex carbohydrates.
4. Allowed cooking methods include boiling, stewing, baking and steaming.
5. For dinner, it is not recommended to eat fruits that increase appetite.
6. In the evening you should not eat a lot of s alty food. This increases the thirst. And excess water can lead to swelling.

A he althy dinner with proper nutrition for the whole family should take into account all these rules. However, in the first weeks to comply with them will not work. The body needs time to adjust to the new diet. There may be mild discomfort in the form of pain in the stomach. To cleanse the body, you can use fasting days.

What to eat for dinner

For a he althy dinner with proper nutrition, you need to choose foods that do not overload the digestive system. The meal is best spent before 19 hours or 2-3 hours before bedtime. It is not recommended to eat later, because the metabolism slows down. If you eat dinner after 20:00, the food will not have time to be digested, which will lead to bloating and gas accumulation.

In the dinner menu you can include:

• Lean meat. You can cook dishes from rabbit meat, chicken and turkey fillet, veal. To make meat digest faster, it is best eaten with foods that contain acid. It can be kefir or pomegranate sauce with its sweet and sour taste.
• Low-fat fish and seafood. You can include mussels, crab meat, etc. in the diet.
• Vegetables. It is best to eat fresh: sweet peppers, cucumbers, radishes and cabbage. Baked carrots, eggplant and pumpkin. Potatoes are best avoided.
• Dairy products. In addition to the usual cottage cheese and kefir, you can include low-fat yogurt in your diet.
• Groats. Best for dinner - buckwheat or oatmeal. Rice should be left for other meals.
• Whole grain bread. 1-2 pieces are enough. It is desirable that it be dried.

After a he althy dinner with proper nutrition for weight loss, you should not immediately go to bed. It is best to wait 3-4 hours. During this period, it is allowed to walk in the fresh air. 2 hours after eating, do yoga or do a light workout.

Which is best to give up

The most he althy dinner with proper nutrition should not include:

1. Sweets. These include not only sweets and pastries, but also dried fruits. They contain a high content of carbohydrates. Once in the body, they are quickly absorbed and deposited on problem areas in the form of excess fat.
2. Animal fats. Suchproducts (sea fish, mature cheeses) are best consumed before 4 pm. Low-fat meals are suitable for dinner.
3. Products that can be digested for a long time. These include red meat, mushrooms and legumes.
4. Flour products. White bread and pastries are high in calories. They quickly satisfy hunger, but do not benefit the body.

Rejecting foods that were previously on the menu will only increase the desire to eat them. This feature of the psyche must be taken into account. To avoid breakdowns, losing weight can be allowed to consume 1-2 times a week small portions of harmful foods.

Dinner calories

Even a person who does not suffer from overweight, you need to monitor the calorie content of the evening meal. For slender people, the allowable maximum should be no more than 400 kcal. And for those who want to lose weight - no more than 350 kcal.

A he althy dinner must be low-calorie and balanced. It should include proteins, fats and carbohydrates in the optimal ratio. Ideally, dinner contains 20% of the recommended daily calorie intake.

Method of cooking

A he althy dinner for every day with proper nutrition, you need to cook it right. Modern kitchen appliances allow you to eat varied.

Dishes can be cooked in a double boiler, slow cooker, grilled. This will help you get really he althy food. At the same time, roasting and breading must be excluded.

Aftereating boiled, baked or steamed food part of the food is eaten raw.

He althy dinner recipes

Proper nutrition involves a balanced diet. This also applies to any meal, including dinner.

Here are some easy diet recipes.

You can make an omelette from proteins. It contains 20 kcal. To make the dish really tasty, you need:

1. Take 2 eggs, separate the yolks from the whites.
2. S alt the whites, add milk and beat.
3. Add some greens to the mixture, 2-3 tbsp. spoons of bran or flour.
4. It is best to fry an omelet in olive oil.

Before serving, the dish is decorated with fresh herbs.

What is he althy for dinner? Fish and seafood are a source of protein and various nutrients. Low-fat varieties such as carp, hake or pike perch are used to prepare a diet dish.

To prepare the dish, you need to take the following components: fish fillet (1 kg), 2 eggs, onion, pepper, herbs, s alt to taste and lemon juice.

The method of cooking baked fish is as follows:

• S alt the fish fillet and sprinkle with lemon juice.
• Peppers need to be washed and cut into half rings.
• Finely chop the onion and herbs.
• Beat eggs and add prepared greens.
• The baking sheet must be greased with olive oil and pour half of the mixture.
• Put the fish fillet in it, on toppepper. Pour in the remaining mixture.
• Place in the oven.
• Bake in the oven for 20 minutes at 220 degrees.

Serve hot.

Chicken salad - the right ratio of protein and fiber. It will give a feeling of satiety for a long time, while the dish has a minimum of calories. To prepare the salad, you need to take the following ingredients: chicken fillet, 2-3 quail eggs, lettuce, cucumber, apple, herbs, olive oil and s alt.

The chicken breast and eggs are boiled in advance. Cut all components into cubes. S alt, add oil - and you can start the meal.

What to drink for dinner

There are not so many options for the most he althy drink. Most often they use purified water without gas. The amount of liquid drunk in the evening is limited. 0.5 liters are allowed 3 hours before bedtime, 1 hour before - it's better not to drink at all.

Herbal infusions and herbs perfectly quench thirst. To do this, use chamomile, mint, lemon balm, linden, lavender, sage, etc. Herbs with a slight calming effect also help to fall asleep quickly.

In small quantities for a he althy dinner with proper nutrition, you can use freshly squeezed juices and berry fruit drinks. After all, they contain a lot of carbohydrates and glucose, which is undesirable for losing weight.

Recommendations from nutritionists

The right dinner with the right nutrition should not include potatoes or pasta. People who work out in the gym need to eatin the evening a small portion of rice or buckwheat.

It is especially effective for weight loss to add all types of cabbage to the diet, including cabbage, Brussels sprouts, leafy and broccoli. Thanks to tantronic acid, it prevents the formation of fat from the carbohydrates eaten.

It is strictly forbidden to eat fatty and sweet. Heavy food loads the stomach, liver and pancreas. Excess glucose is not processed, but goes into fat.

When a strong feeling of hunger and a desire to have a snack with something sweet appears, it is necessary to brew mint tea. And add a spoonful of honey to it.

It is necessary to have breakfast, lunch, which will make you feel less hungry. A pre-planned menu will help eliminate unpredictable food disruptions.

Conclusion

A he althy dinner with proper nutrition is as necessary as other meals. It is important to take into account the calorie content of dishes and prepare it from permitted products. Only then can he alth benefits be achieved.