{"id":50,"date":"2024-09-09T12:57:36","date_gmt":"2024-09-09T12:57:36","guid":{"rendered":"https:\/\/diet-sports-supplements.fit\/?p=50"},"modified":"2024-09-30T13:04:28","modified_gmt":"2024-09-30T13:04:28","slug":"what-to-eat-for-dinner","status":"publish","type":"post","link":"https:\/\/diet-sports-supplements.fit\/?p=50","title":{"rendered":"What to eat for dinner &#8211; quick and simple suggestions"},"content":{"rendered":"\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-69a2b32bd58622ce763afb88f2e3c869 wp-block-paragraph\">A well-known proverb says about dinner that &#8220;we should share it with the enemy&#8221;. Are you sure? Dinner is not only the last meal of the day, but also a great opportunity to spend time with your loved ones at the table. When preparing this meal, it is worth following a few rules, which are described in detail below in the article.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h3 class=\"wp-block-heading has-ast-global-color-8-color has-text-color has-link-color wp-elements-01f5890d69c94c547dad29046dc89406\"><strong>The most important rules for composing a healthy dinner<\/strong><\/h3>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-60e885f4db22ad34f3dc09340514e01a wp-block-paragraph\">What can you eat for dinner to feel light and thus sleep peacefully?<strong> Here are some key principles<\/strong> to implement:<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-31008d4c1a11fcf45c21aa77b06ab70f wp-block-paragraph\"><strong>1. Eat your last meal 2-3 hours before bedDinner is best eaten at least 2 hours before going to bed. Such an interval will allow the body to calmly digest the meal and absorb nutrients.<\/strong><\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-be881081c9a3b57da7abc73a844ac610 wp-block-paragraph\"><strong>2. Avoid hard-to-digest foodsFatty and hard-to-digest foods can cause trouble falling asleep and digestive problems at night. Avoid high-calorie, fried dishes, and instead choose easily digestible products, such as salads, sandwiches with lean dairy products and vegetables, or light soups.<\/strong><\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-12749242922bf527e0c5b444078d2e2f wp-block-paragraph\"><strong>3. Pay attention to the thermal treatment of dishesWhen preparing dinner, it is worth choosing meals in raw form (e.g. salad), steamed, boiled in water or baked. Fried and grilled foods should be avoided, as they stay in the stomach for a long time, thus disturbing proper sleep.<\/strong><\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-de7185f55fcba8d56d0e5baac147e000 wp-block-paragraph\"><strong>4. Choose complex carbohydrates with a low glycemic index<\/strong><br>In evening meals, you should avoid foods with a high glycemic index, which are a source of simple sugars. To take care not only of sleep, but also of a healthy body weight, it is worth choosing products such as: wholegrain pasta, coarse-grained groats, brown rice, wholemeal rye bread, as well as all kinds of vegetables and fruits with a low glycemic index.<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-c6be8022e85bdcf50d0aa0132d51377c wp-block-paragraph\"><strong>5. Pay attention to drinks before bedBefore bedtime, we want to calm the body, so we should avoid caffeinated drinks (coffee, strong black tea, energy drinks and drinks such as coca-cola). Instead, it is worth reaching for still water, herbal infusions and fruit tea (without added sugar).<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-ast-global-color-8-color has-text-color has-link-color wp-elements-38799b6165848673be580176a5e76cfb\"><strong> What to eat for dinner?<\/strong><\/h3>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-d274f1dc294e047410b87099851d4ad8 wp-block-paragraph\"><strong>A healthy dinner, according to dietary recommendations, should constitute 20-25% of the energy content of the daily diet.<\/strong> Make sure that the meal includes protein, carbohydrates and fats. The best sources of protein for dinner will be: <strong>lean dairy products, eggs, lean meat and fish<\/strong>. When it comes to carbohydrates as mentioned earlier, the best choice will be <strong>whole grains with a low glycemic index<\/strong>, which will keep you full for longer and will not raise blood sugar levels. <strong>Do not forget about healthy fats in the form of vegetable oils (e.g. olive oil), oily sea fish (e.g. salmon), nuts and seeds.<\/strong><\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-8e4bbd592724f3564bdafa1f1c6c9dfd wp-block-paragraph\">Below is a list of products that are worth choosing for dinner, and which are better avoided or eaten occasionally.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-ast-global-color-8-color has-text-color has-link-color wp-elements-5f23893d2089148fbc256c4fa4b5437b\"><strong> Common Dinner Myths<\/strong><\/h3>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-15e4c267c1698a9418f4924a1fa9da8c wp-block-paragraph\">There are plenty of myths in the dietary world, including those about dinner. Here are the most popular ones:<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-1138cce174c19240b270da05f2967c40 wp-block-paragraph\"><strong>1. Dinner can be eaten at 6 p.m. at the latestThis is one of the most popular myths related to this meal. Dietary recommendations say that the last meal should be eaten no later than 2-3 hours before bedtime. By applying this principle, the body will have time to digest the food it has taken before bedtime.<\/strong><\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-89ccfb15474e832a35901ec2a0d8c1c8 wp-block-paragraph\"><strong>2. Skip dinner and you will lose weightThis is also one of the most frequently repeated statements. Skipping the last meal is not a guarantee of a slim figure. Going to bed both too full and hungry is not good. A healthy and balanced dinner should be in everyone&#8217;s diet, including those on a reduction diet.<\/strong><\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-93129e0101299f02d118565456abe648 wp-block-paragraph\"><strong>3. You can&#8217;t eat any carbohydrates in the eveningIn this case, too, we are dealing with a frequently repeated myth. In dinner, as in any other meal, there should be: protein, fats and carbohydrates. It is worth choosing whole grain products that will ensure satiety and will not raise blood sugar rapidly. Fruits with a high <\/strong>glycemic index, eaten in the evening, should be watched out for by people who have problems maintaining normal glycemia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading has-ast-global-color-8-color has-text-color has-link-color wp-elements-a17b24234533c39f7cb13709af0094d7\"><strong> Why is it worth eating a healthy and light dinner?<\/strong><\/h3>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-7332c4096f77c40167e880796caba5fd wp-block-paragraph\">&#8211; a light meal before bedtime <strong>ensures better regeneration of<\/strong> the&nbsp; body at night and more energy in the morning,<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-66724607b0a7df1308233385c88bca3e wp-block-paragraph\">&#8211; a wholesome meal <strong>has a positive effect on concentration and better memory<\/strong>, which is especially important for people who work late and are physically active,<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-e68fbd31b4f4306d95542e8cb8c8ca33 wp-block-paragraph\">&#8211; eating dinner at a fixed time <strong>allows you to avoid glycemic fluctuations and reduces the desire for evening snacking<\/strong>,<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-bd4c6ed6a0f260e9d3ed65e2d5f790dd wp-block-paragraph\">&#8211; <strong>A properly balanced dinner can support the weight loss process<\/strong> \u2013 a valuable meal provides valuable nutrients and gives a feeling of satiety, which effectively eliminates the habit of eating unhealthy snacks in the evening.<br><\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-2812eb7882638f847a6ce589940f3af5 wp-block-paragraph\">Healthy dinner \u2013 recipes<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-c87b09cc0ed640a941e3fb1a24a8cbfa wp-block-paragraph\">If you often wonder what to eat for dinner, and your only association with this meal is sandwiches, Body Chief dietitians have prepared several suggestions for tasty and healthy dinners for you.<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-6b0373d74cef77e009f5b3d7994b681d wp-block-paragraph\">Greek salad with croutons \u2013 1 serving<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-2a9d001459259e189d8275739b6071a2 wp-block-paragraph\">1 slice of wholemeal rye bread<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-d036e52b634da605d08bd3f3d4e2163e wp-block-paragraph\">5-6 cherry tomatoes<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-8363624d5e8447831129a32cf13110a4 wp-block-paragraph\">1\/2 greenhouse cucumber<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-7e4a63523b4b155ced03b6ab564cb244 wp-block-paragraph\">1\/4 pepper (any color)<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-2cdd58ff533582b4db1e4540fbeb5cd3 wp-block-paragraph\">1\/4 small red onion<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-a1758d61f912c134b257c142f500ab98 wp-block-paragraph\">5 black olives<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-881b8898a52c884f16099140f3dc484f wp-block-paragraph\">40 g feta cheese<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-219a53f65312e4c27b8263970f6cb3f5 wp-block-paragraph\">1 teaspoon olive oil<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-f629be2603697cf6865f4649f961602e wp-block-paragraph\"><strong>Spices:<\/strong> salt, pepper, dried oregano, dried basil<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-bb4c3a1871b2261203adcc7b8c17c38a wp-block-paragraph\"><strong>Preparation:<\/strong> Cut the bread into cubes, then bake in a pan without fat. Cut the bread into smaller pieces. Cut the cucumber and pepper into thick cubes, and the onion into feathers. Mix the chopped vegetables with the tomatoes and olives. Season everything, pour olive oil over it. Serve the salad with croutons.<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-5d28f2cfd6a817ad4f833cf876ab64cd wp-block-paragraph\">Diet bruschetta \u2013 1 serving<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-d6a52a07a327fd03db3413b4a2356d09 wp-block-paragraph\">2 slices wholemeal rye bread<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-7e063f11bea703f6258805b5866a8de5 wp-block-paragraph\">1\/2 tomato<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-26b95499080f15407c5482c3ab6956a1 wp-block-paragraph\">40 g light mozzarella<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-7f76cfd9d71eeebabafb677d5f10b8ab wp-block-paragraph\">A few letters of fresh basil<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-219a53f65312e4c27b8263970f6cb3f5 wp-block-paragraph\">1 teaspoon olive oil<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-9fa25bc115026180eda2daa555316bf0 wp-block-paragraph\"><strong>Spices:<\/strong> salt, pepper, granulated garlic<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-3c3cdba9fe012eec6c2e527e1f19dfa4 wp-block-paragraph\"><strong>Preparation:<\/strong> Scald the tomato with boiling water and peel it. Dice the tomato and slice the mozzarella. Chop the basil. Mix the tomato with the basil, season to taste. Preheat the oven to 180 degrees. Spread olive oil on the bread, put mozzarella and tomato on top. Bake the croutons prepared in this way for 5-10 minutes, until the mozzarella melts.<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-ab84a23d69d3bdadc678316b96fd88d5 wp-block-paragraph\">Savoury omelette<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-7ac1a1c170672a29f662563c4bfc7681 wp-block-paragraph\">2 eggs<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-51a48ad576ef78b201e817fe6c41a348 wp-block-paragraph\">1\/2 pepper (any color)<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-dfbfd807c0af1a49c1c2cbfd5c045543 wp-block-paragraph\">A handful of spinach<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-43cbb99e2daa6f646eb94a40690e137e wp-block-paragraph\">1 teaspoon rapeseed oil<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-45f65d5dfb4b7c0b3af88d6f8e15d7d2 wp-block-paragraph\"><strong>Spices:<\/strong> salt, pepper, dried oregano<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-bbc51aeb03a0c56bd722157c1297995a wp-block-paragraph\"><strong>Preparation:<\/strong> Cut the pepper into cubes, fry in oil. Mix the eggs with a fork with the spices. Pour the prepared mass over the vegetables in the pan. Fry for about 5 minutes. Then turn the omelette, add the spinach on top and fry for another 5 minutes. Can be served with whole wheat bread.<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-20026697b888218a11f353aaa9fbea0a wp-block-paragraph\">Pasta salad<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-5761a22ddbbb7ce044a72a362d5198bd wp-block-paragraph\">50 g wholemeal pasta swirls<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-d140d55621eda51dd6b9eb401be3af28 wp-block-paragraph\">5 cherry tomatoes<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-3a8633d9dea50c726d34017e253d6a46 wp-block-paragraph\">2 teaspoons basil pesto<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-26b95499080f15407c5482c3ab6956a1 wp-block-paragraph\">40 g light mozzarella<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-eddc69ea52e7276f21ec1fae68715026 wp-block-paragraph\">2 handfuls of mixed lettuce<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-4a6ed99736c7d6364d99dcdfc4055fef wp-block-paragraph\">1 tsp pumpkin\/sunflower seeds<\/p>\n\n\n\n<p class=\"has-ast-global-color-8-color has-text-color has-link-color wp-elements-13fa015992c502fda93ec857296b448d wp-block-paragraph\"><strong>Preparation:<\/strong> Cook the pasta according to the instructions on the package. Cut the tomatoes in half and the mozzarella into cubes. Toast the pumpkin\/sunflower seeds in a dry pan. Mix all ingredients.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A well-known proverb says about dinner that &#8220;we should share it with the enemy&#8221;. Are you sure? Dinner is not [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":51,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[5],"tags":[],"class_list":["post-50","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-how-it-works"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What to eat for dinner - quick and simple suggestions |<\/title>\n<meta name=\"description\" content=\"What to eat for dinner - ... here is some important information for people who want to start a healthy diet. 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