Best dinner for diet

Best dinner for diet

 The appropriate time and calories for a diet for dinner

The process of distributing calories during the day on breakfast, lunch, and dinner depends on the lifestyle of the individual, and the daily diet must include a balanced diet, including all the basic food groups as mentioned previously, and it is worth noting that one of the studies showed that weight can be controlled By consuming most calories early in the day, rather than only during dinner, another study published in Obesity in 2013 indicated that obese women eating a high-calorie breakfast and a low-calorie dinner may Helps to lose excess weight and reduce their waist circumference, and the study also showed that this method can be considered as one of the alternative and useful ways to reduce obesity and metabolic syndrome.

On the other hand, a systematic review published in the British Journal of Nutrition in 2017, indicated that consuming most of the daily calories at dinner did not affect body weight,

But eating dinner very late at night can cause poor digestion, and can affect sleep, so it is recommended to avoid fatty and fat-rich meals, which can lead to heartburn, or may worsen it, and replace it with a meal Light in the event of feeling hungry, and it should be noted that reducing daily calories by 500 to 1000 calories per day, contributes to losing approximately 0.5 to 1 kilogram of weight per week.

Essential nutrients for a healthy dinner

 It is important that the daily food plan includes a balanced diet, that includes all food groups as mentioned previously, and it is possible to consult a nutritionist to create a healthy food plan with realistic goals, based on the disease history, lifestyle of the individual, and his preferences, and when creating the special food plan, it It is important to keep in mind that there are at least three different types of food on the plate.

The following points explain the main food groups that some options can be added to a healthy dinner:

 Fruits and vegetables group:

Vegetables and fruits contain many health-promoting nutrients, so it is recommended to fill half your plate with red, orange, and dark green vegetables and fruits, such as: tomatoes, sweet potatoes, and broccoli.

 Dairy and dairy products group:

 It is recommended to drink a glass of fat-free or low-fat milk, in addition to eating soy products such as soy milk or low-fat soy yogurt.

Whole grain starch group:

Starches from whole grains provide many important nutrients such as fiber, and therefore it is recommended that half the amount of grains in the dish be whole grains, which can be distinguished by the phrase 100% whole grains, or 100% whole wheat on the product's food label,

 The most important examples of the group of carbohydrates are:

Bread, cereals such as rice, oats, pasta, and starchy vegetables, such as potatoes and corn.

group of proteins:

 It is recommended to add low-fat proteins to the dish. Examples include beef, chicken, seafood, such as tuna, turkey, eggs, cheeses such as cottage cheese, tofu, nuts, and legumes such as beans.

 fat group:

 It is recommended to limit the amount of fat eaten at dinner, by reducing the consumption of heavy broths and high-calorie sauces, and replacing them with healthy fats, such as:

 Eat a teaspoon of olive or canola oil, or eat eight black olives, or ten green olives.

Examples of healthy dinner dishes

The quantities and food groups present at dinner can vary according to the food eaten throughout the day, as well as according to the diet followed. Here are some examples of healthy and balanced dinners, knowing that they may not be suitable for all people:

 First example:

One serving from the starch group, such as: one slice of bread.

Half a serving of a group of vegetables, such as: half a cup of salad.

 One serving from the meat group, such as: 30 grams of low-fat cheese, or two egg whites.

 Half a portion of the milk group, such as: half a cup of yogurt.

 Second example:

Two portions of the carbohydrates group, such as: two slices of bread.

A portion of the vegetables group, such as: a cup of salad.

 One serving from the meat group, such as: ¼ cup of chickpeas, ¼ cup of beans, or two egg whites.

A portion of the milk group, such as: half a cup of milk.

Third example:

 A small loaf of bread.

 Two tablespoons of cottage cheese, or halloumi cheese.

Five olives. A cup of salad as desired.

An overview of diet and healthy food

 Diet or diet is the food and drink that the individual consumes daily, and his mental or physical conditions related to eating, and is the main goal of following the diet; Consuming healthy food in the right quantities, which provides the six basic food groups, which include: carbohydrates, protein, fats, vitamins, minerals, and water, in order to obtain the nutrients necessary to maintain health and control weight, and it is worth noting that eating healthy food is one of the The best things that can be followed in order to maintain health, reduce the risk of health problems, and mitigate them, such as heart disease, high blood pressure, type 2 diabetes, and some types of cancer.