In my opinion, dinner has always been a bit neglected: either we don’t eat it at all or we stuff ourselves without restraint. Recently, however, I realized that it is indeed difficult to design the perfect last meal of the day for everyone. In my view, the main problem with proposing some universal rules for composing dinner stems from each of our different needs, because even people of the same gender, in a similar age group, performing the same job, and maintaining a comparable level of physical activity might need something different.
The only common denominator connecting each of us is the timing of the last meal of the day: it should happen no earlier than two, optimally three hours before going to bed. Otherwise, digestive gases will hinder our sleep, we may easily get acid reflux manifesting as heartburn, we will accumulate more fat overnight, and in addition, we will wake up feeling sluggish in the morning…
Most of us operate in one of two modes – let’s call them the Polish and American models, although these names are quite exaggerated. 🙂 The main differences I see concern the timing of the most substantial meal and the most significant physical effort.
The American model includes most corporate opponents who finish work at 5 PM, possibly go to the gym afterward, and only eat dinner around 8 PM. After a long day of work and the fatigue caused by exercise, their dinner needs to be more substantial. A good idea would be: a large bowl of Greek salad with turkey or chickpeas, Niçoise salad, vegetable pearl barley >> or a hearty portion of roasted vegetables: sweet potatoes, bell peppers, eggplant, or zucchini with a bit of feta to taste (choose 2, max. 3 vegetables in larger quantities to avoid excessive fermentation in the intestines). Whole grain products, grains, vegetables, and plant or animal proteins are allowed – a recipe for green curry with shrimp >> works well here. For dessert, I recommend a portion of nuts (a handful), and I advise against sweets (including very caloric peanut butter) and fruits.
The Polish model is for those whose main effort is concentrated in the first half of the day, and who have their largest meal between 2 PM and 5 PM – generally, this is a style preferred by early birds. Their dinners should be light and significantly less caloric than those of the American model – there is even a risk that they will forget about them, which is a serious mistake. They will not be drawn to protein, as the need for it will be met during lunch. Porridge, a sandwich (preferably choose sourdough bread) with tomato, natural yogurt with granola >> or vegetable juice – will be an ideal option.
Beware of evening milk drinking! It is not excluded, but if you experience bloating on a regular basis, it is better to avoid it.
At the end, I suggest following a few simple rules:
- Ideally, have dinner 3 hours before going to bed.
- If you had a substantial lunch before 5 PM, dinner should be between 70% and 100% of the caloric value of breakfast – you can use various apps, such as fitatu, to easily check the caloric value of your meal. Recommended dishes: natural yogurt with granola >>, vegetable pâté >> with whole grain (sourdough) bread, oatmeal (without fruit).
- If you had only a light lunch around noon, dinner should be between 100% and 150% of the caloric value of breakfast. Recommended dishes: Greek/Niçoise salad, millet with tofu >>, roasted vegetables, grilled/baked fish, shrimp curry >>, or possibly steamed organic turkey breast.
- Make sure to drink a glass of water with lemon, a cup of green tea, or an infusion of your favorite herbs – ensure proper hydration before sleep.
- !!! Avoid sweets, peanut butter, fruits, alcohol, salt, and fried foods; consider skipping milk
All that remains for me to say is: be thoughtful when choosing your dinner. Have a good night! 😉
