What to eat in the evening: menu options. What to cook for dinner

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

We all know that eating at night is bad. But not all of us can follow 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 everything that his eyes see from the shelves of the refrigerator.

Therefore, the question of what to eat in the evening is extremely relevant for all of us. Moreover, the unspoken law “do not eat after six” simply does not work. And those who are fanatical about their body and believe that it is better to eat nothing than to fill their stomach, deplete 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 to eat 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 somewhat different.

For or against late dinner

Before talking about whatto cook for dinner, it is important to determine the optimal time for consuming the last serving of food. It also depends on how you eat throughout the day.

Today, the restrictions are not so categorical. It is not necessary to have time to eat the last time at 6 pm if you work and go to bed at 12 am. Our body must receive food throughout the day at regular intervals. Otherwise, no matter how much we want it, a person will get hungry at night and go to the refrigerator.

So, the best time for the last meal is at least 2 hours before bedtime. 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, we will wake up tired in the morning, because all night long our body, instead of resting, spends all its energy on digesting food.

Daily calorie intake

Dinner is definitely considered one of the important meals. But it should account for the least number of calories from the daily intake, which for a woman is 1800 calories, for men - 2200.

Therefore, when answering the question of what you can eat in the evening, it is important to consider that the food is low-fat. Food processing also matters. At night, it is undesirable to eat fried food, it is better to boil, stew or steam food.

And if in modern conditions of life it is not possible to observe the daily routine, then it is simply necessary to follow the rules of he althy nutrition.

Eating rules in the evening

Beforetalk about what to cook for dinner, consider the basic rules for 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 should not be stuffed with food before bed, it should also not be left hungry. This contributes to the fact that at night he begins to digest his own fats, thereby becoming exhausted. Everything should be in moderation. This also applies to our food. It is important to find a "golden mean".

It is necessary to take into account such a criterion 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 a late dinner is not the best option for dieters. Especially carefully it is necessary to monitor their diet for people suffering from diabetes or hepatitis. In such cases, it is necessary to take into account the index that any product has. The rate of digestion of food by the body depends on it.

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 they contain helps relieve stress, while the protein regenerates cells and tissues.
• Vegetables. They are best steamed, stewed or grilled without the addition of vegetable oil. For dinner, stewed tomatoes, eggplant, bell peppers are perfect. They contain substances that help remove toxins from the body and slow down the aging process, but not all vegetables can be eaten in the evening. Sweet potatoes and potatoes for dinner are better not to eat. You can eat them occasionally in the evening.
• Seafood. Must be included in the menu for both adults and children. Protein, which is found in large quantities in fish, is easily absorbed by the body, while not overloading it at night.

• Fiber. It is better to use it in its pure form, pouring one tablespoon with a glass of boiled water. Of course, foods like banana are high in fiber, but they also contain glucose, which is very harmful to the body when consumed before bed.
• Animal protein. Most of it is found in chicken fillet. At the same time, the amount of fat is minimal, unlike pork or lamb.
• Steamed chicken fillet with vegetables is a great option for dinner.
• Dried fruits. They can be consumed only in small volumes, pre-filled with water. They contain a sufficient amount of natural sugar. Dieters should not include dried fruits in their diet.
• Chicken or quail egg. It's good to eat themmorning as well as evening. But in the afternoon, it is best to eat only protein.

We have considered far from the entire list of products 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, children also have their own dietary restrictions. Although we are used to cooking children fatter and more high-calorie, this does not mean that their body can withstand such a load. After all, many parents are afraid that the child may lose weight. And for some reason, no one is afraid of the fact that because of 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 doing something about it. Like, it will outgrow and everything will be fine, but this is far from the case. The process of obesity, started at a young age, only worsens over the years, which leads to many serious diseases already in adulthood.

What to cook for dinner for children

Many mothers for some reason believe that porridge at night is the very thing that her child needs. Alas, this is not so. Porridge - carbohydrates that absolutely can not be eaten in the afternoon for an adult, not to mention a child.

Do not forget that children who regularly attend kindergarten receive balanced meals for the whole day there. For dinner, it is good to give some sour milk. It can be yogurt, curdled milk or milk. A milkshake would be great.

Alsoa salad of fresh vegetables or fruits is useful. You can give freshly squeezed juice.

It is undesirable to give meat to a child in any form. It can cause colic or diarrhea, as well as painful sleepiness.

You can also include vegetable puree, cottage cheese casserole, baked fruit or cottage cheese with fruit in the baby's diet. If your child tolerates dairy products well, teach him to drink a glass of warm milk with honey before bed. This will calm the nervous system well and help restore the energy wasted during the active day.

Maternity food

Wrong myth - "if I'm pregnant, I can eat from the belly." This is not only harmful, but in some cases dangerous. After all, the more a woman recovers, the more the fetus grows. And this is harmful for both mom and her baby.

Proper and nutritious nutrition of a pregnant woman is the key to the success of the he alth 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 food intolerance of the female body during pregnancy. It was during this period that he was very picky. Consider a list of basic products.

So, what is the best meal for a pregnant woman in the evening:

Boiled egg paired with fresh vegetable salad. You can pour non-acidic juice

• Vinaigret and black tea. Use fresh instead of pickles in salad.
• Piece of blackbread, steamed fish, black tea with lemon.

Women suffering from edema are not recommended to drink large amounts of liquid. It is also necessary to minimize the amount of s alt. 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 establishments where you can tighten your figure. Plus, girls try to stick to a diet, but at the same time they can constantly be undernourished and receive less useful trace elements.

When selecting products, it is important to consider their compatibility and digestibility. At the same time, for athletes and those who purposefully lose weight, the diet must be made individually.

Let's consider what to eat in the evening so as not to get better:

• Banana. If such a high-calorie product does not suit the first category of people, then it is just right for athletes. Thanks to the hormone tryptophan in its composition, a banana has a positive effect on the nervous system of an athlete, calms it down and helps to get enough sleep. It is better to choose ripe fruits. Green fruits are bad for the digestive system.
• Beets. It contains betaine, which affects fat burning. Vitamin cocktails, soups and juices for sports nutrition are prepared from beets. For dinner, beets can be eaten boiled and with chicken fillet.
• Celery. This is a unique vegetablecan be used by anyone who does not want to get better. There is a minimum number of calories per 100 grams of the product - 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 don’t know what you can’t eat in the evening, if you don’t want to lose weight - celery salad with sour cream and a pinch of s alt. Plus you can drink a glass of freshly squeezed juice.

Nutritionists recommend that athletes consume almost all foods in their diet, alternating between them.

What to eat in the evening after a workout? The following is a sample diet:

• Salad with fresh vegetables, boiled chicken breast, low-fat yogurt.
• Salad with vegetables and feta cheese, a glass of warm milk, a couple of bananas.
• Vinaigrette without cucumbers, boiled chicken meat, a glass of fresh fruit juice.
• 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, lemon tea.

What foods should you eat for dinner so as not to gain weight

Women who want to lose weight quickly and not engage in physical activity often refuse dinner altogether. This is fundamentally the wrong decision. Forbody 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 down into five portions with small portions.

Throughout the day, try to eat more vegetable salads dressed with olive oil, eat vegetables in season. It is not necessary to buy artificially grown tomatoes or cucumbers in winter. It can be carrots, beets, white cabbage. In 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 dressed with yogurt, sour cream, lemon juice.

The best product for losing weight is grapefruit. Based on it, a three-week diet has been developed, since the flavonoids in its composition burn fat perfectly. 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 for everyone.

Grapefruit does an excellent job of removing fluid from the body. Together with her, he removes excess toxins. Helps reduce morning puffiness.

These are just a few basic foods you need to know about when deciding what to eat on a diet tonight. Try to take a responsible approach to the selection of basic products, choosing those that remove excess fluid from the body.

Meal pattern

Having decided what to eat for dinner in the evening, you need to clearly identify the meal plan:

• Previously, before dinner, nutritionists recommend drinking a glass of kefir or unsweetened tea. It is better to do this half an hour before a meal. It is not recommended to drink juice, as it only stimulates the appetite.
• Eat in small portions, slowly, chewing food thoroughly.
• After you can drink a glass of water with lemon or grapefruit juice.

Remembering what to eat delicious in the evening and not get fat, you can make a diet for the whole week. Diet dinner will have a positive impact on the condition of your body and the whole family.