Dinner is an important meal that can help you replenish nutrients, promote satiety, and support healthy sleep. Here are some examples of healthy foods to include in your dinner:
Lean proteins: Choose lean protein sources for dinner, such as skinless chicken breast, turkey, fish (such as salmon or cod), tofu, tempeh, or legumes. Protein is helpful for muscle repair and growth.
Non-starchy vegetables: Fill a large portion of your dinner plate with non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, asparagus, zucchini, or leafy greens. These vegetables are less in calories and high in fiber, vitamins, and minerals.
Whole grains: Incorporate whole grains into your dinner for complex carbohydrates, fiber, and nutrients. Options include quinoa, brown rice, whole wheat pasta, bulgur, or barley. These can serve as a side dish or be used as a base for stir-fries or grain bowls.
Healthy fats: Include sources of healthy fats in your dinner to support satiety and provide essential nutrients. Examples include avocados, nuts, seeds, olive oil, or fatty fish like salmon or sardines.
Fermented foods: Add fermented foods to your dinner, such as sauerkraut, kimchi, or kefir. These foods contain beneficial probiotics that can support gut health.
Colorful fruits: Enjoy a serving of colorful fruits with your dinner for added vitamins, minerals, and antioxidants. Berries, citrus fruits, or sliced melons can be refreshing and nutritious options.
Herbs and spices: Flavor your dinner with herbs and spices instead of relying on excessive salt or unhealthy sauces. Fresh herbs like basil, parsley, or cilantro, as well as spices like turmeric, cumin, or ginger, can add flavor and provide additional health benefits.
Hydration: Stay hydrated by drinking water throughout your dinner. Limit or avoid sugary beverages and alcohol.
It’s also important to consider portion sizes and avoid overeating at dinner. Listen to your body’s hunger and fullness cues to determine the appropriate amount of food for your needs. Additionally, try to have dinner at least a few hours before bedtime to aid digestion and promote better sleep.