Many of us struggle with breakfast, often relying on just a cup of coffee or skipping it altogether. Dinner, on the other hand, is usually our favorite meal. It is often the heaviest, and we have the whole evening to enjoy it. The idea of ​​eating dinner in bed and then falling asleep also sounds appealing on many occasions, especially after a busy day.

However, if this has become your routine, it’s probably time to change it. Just like breakfast and lunch, dinner should also be planned and eaten at the right time. Eating at the right time and mindfully can make a significant difference in the way you feel and function.

What is the best time?

“Dinner should be eaten three to four hours before bedtime,” suggests Gurugram-based dietitian Dr Archana Batra. india today,

Doctors say this timing promotes healthy digestion and prevents discomforts like acid reflux, which can disrupt sleep. Also, it facilitates the effective use of nutrients without storing fat in the body.

According to Delhi-based consultant dietitian and diabetes educator Kanika Malhotra, the best time for dinner is usually between 5 and 7 pm, as this time matches the body’s daily rhythm, optimises metabolic health, promotes better sleep and prevents overeating.

“According to research, eating dinner early keeps your blood sugar levels stable and improves insulin sensitivity, thereby reducing the risk of developing type 2 diabetes and heart disease,” says Malhotra.

Meanwhile, Kanika Narang, Deputy Manager, Department of Dietetics, Indraprastha Apollo Hospital, Delhi, says that it is ideal to eat food 2-3 hours before sleeping.

However, the best time to have dinner may vary depending on personal schedule, lifestyle and cultural factors.

Some people may benefit from eating dinner around 6-7pm, while others who eat later may eat around 8-9pm. The key is to maintain regularity and allow enough time for digestion before bedtime.

How much can you push?

It is best to have your last meal of the day before 9 pm. As Kanika Malhotra points out, research suggests that eating after this time increases the risk of cerebrovascular diseases such as stroke and can have a harmful effect on heart health.

Additionally, delaying dinner can disrupt the body’s circadian cycle, which can lead to slower metabolism and more fat storage.

Eating late increases hunger and reduces the efficiency of appetite-regulating hormones, which can lead to overeating.

Don’t think about leaving it

The last meal of the day plays a vital role in overall health and well-being.

Apart from regulating your body’s metabolism, it provides essential nutrients that the body needs for overnight repair, growth and overall function.

Dr. Archana Batra says, “A balanced dinner helps maintain energy levels and prevents waking up due to hunger, which disrupts sleep.”

However, we often skip dinner due to heavy evening snacks and eventually end up snacking at midnight.

Kanika Malhotra warns that skipping dinner can harm the body in many ways, including low blood sugar levels that lead to tiredness, dizziness, and problems concentrating. It can also make your body save energy, making it even more difficult to lose weight.

Although skipping dinner occasionally isn’t dangerous, doing so regularly can have negative health effects.

Right eating habits

“When preparing a healthy dinner, prioritize a harmonious mix of low-fat proteins, complex carbohydrates, healthy fats, and a variety of vegetables,” says Kanika Narang.

• Low-fat proteins such as poultry, fish, legumes or tofu are essential for muscle repair and satiety.
• Whole grains like quinoa, brown rice or whole wheat provide sustained energy and essential fiber.
• Adding healthy fats from sources like avocado, nuts or olive oil helps aid nutrient absorption and satiety.
• The variety of vegetables provides plenty of vitamins, minerals and antioxidants.

Experts also suggest limiting your intake of heavy, processed foods. Consuming foods high in saturated fats, such as fried foods or creamy sauces, can lead to weight gain and cardiovascular problems.

Similarly, sugary foods and drinks can disturb metabolic balance and impair sleep quality.

Additionally, Kanika Malhotra says, “Make half of your plate with vegetables and fruits, a quarter with lean protein, and a quarter with whole grains. You should also avoid using heavy gravies or creamy sauces as these can add unnecessary calories and fat. Remember that portion control is also important.”

Let’s talk about midnight snacks

Experts say that having a good and timely dinner can greatly reduce the chances of late-night snacking, as this can lead to weight gain and disrupted sleep.

However, if you can’t control your hunger, Dr Archana Batra suggests making midnight snacks healthier by choosing nutritious options and being mindful of the portions.

Here are some midnight snack ideas:

• Greek yogurt with berriesA dose of Greek yogurt provides protein and probiotics, while berries provide antioxidants and natural sweetness.
• a handful of nutsAlmonds, walnuts or pistachios contain healthy fats, protein and fiber, which can help keep you satisfied.
• Sliced ​​Apples with Nut Butter: This combination provides a balance of carbohydrates, protein and healthy fats. Choose natural nut butters without added sugar or oil.
• Whole Grain Crackers with HummusIt provides complex carbohydrates and protein, as well as fiber and healthy fats.
• cottage cheese with fresh fruitCottage cheese is high in protein and tastes good with fruits like pineapple, peach or berries.
• Banana slices with peanut butterBananas are rich in potassium, and peanut butter provides protein and healthy fats.
• Oatmeal: A small bowl of oatmeal can be comforting and filling, as it contains fibre and complex carbohydrates. You can also add cinnamon or some nuts to it to enhance the flavour and nutrients.
• Vegetable Sticks with GuacamoleCarrot sticks, cucumber slices, or bell pepper slices with guacamole provide vitamins, minerals, and healthy fats.

Dr Batra says, “If you regularly snack late at night, it could be a sign that you are not eating enough during the day. Review your daily meals and make sure they are adequate. Some mindful habits when snacking at midnight include avoiding screen time, as eating while distracted can lead to overeating.”

Remember that you should always listen to your body and only eat when you’re really hungry.