Although all the meals of the day add up and are important if we seek to improve our physical form and health; the reality is that dinner is the most neglected of all. It is done and made after a hectic day of work and accumulated fatigue. Therefore, we leave seven keys to creating a healthy dinner that favors the achievement of a fit body.
First things first: organize and plan ahead
Arriving minutes before dinner time without knowing what we can taste in the evening meal, can lead to the intake of ultra-processed foods as well as dishes prepared outside the home, which we know have many calories and low-quality nutrients.
Because, The first thing will be to organize and plan in advance that we will have dinner in order to leave some food prepared or, to have everything at the time of cooking to solve dinner in a short time.
Prioritize the intake of fresh and seasonal foods
Hand in hand with organization and planning we will achieve avoid ultra-processed foods and prioritize fresh food intake and seasonal that always help to obtain nutrients that the body needs, with few calories and a lot of volume.
This is key if we want to achieve a fit body, since reducing the intake of sugars, trans fats and sodium to the maximum is useful if we seek to protect health, as well as reach a suitable weight and improve our physical form.
Include a minimum of quality protein in your dinner
Proteins are the only nutrient that has a structural function in our body and they are required as much to easily satiate us and control the amount we eat at dinner (and other meals), as well as to favor the conservation or increase of muscle mass.
Therefore, including a minimum of quality protein at dinner is key if we seek to achieve a fit and healthy body, as it will contribute to improving body composition and the structural function of this nutrient will be fully utilized during sleeping hours.
Thus, we recommend the intake of fish, shellfish, legumes, eggs, dairy or fresh and lean meats in moderate quantities.
Always avoid alcohol consumption
Although for years we have heard that drinking a glass of wine with every meal is healthy, the reality is that science has shown us otherwise; since alcohol consumption it is not beneficial or even consumed in minimal proportions.
Alcohol ingested at dinner can hinder our rest night and therefore, prevent the achievement of a fit and healthy body.
So whenever possible we recommend drinking water or naturally flavored water without the added sugar and avoid alcohol or reduce its consumption as much as possible.
Eat slowly and in moderation
Eating large or large meals can interfere with your night’s rest and thus hinder the achievement of a healthy and fit body.
To better control what we eat it is advisable Eat slow which at the same time facilitates the digestive process. To do this, it is recommended to chew each bite well, always sit at the table when eating, use cutlery and drink liquids between bites to slow down food intake and promote satiety.
Always include various fruits and vegetables
So that our dinner is healthy and that this affects the functioning of the body, helping us among other things to achieve a fit body, we recommend always include various fruits and vegetables on our plates.
This group of foods is a source of quality water, fiber and micronutrients that they influence the activity of the metabolism, without offering a large amount of calories. Therefore, they cannot be missing in each of our intakes if we want to take care of our health and be in shape.
Have dinner as early as possible
Advance the time of the last meal of the day It can benefit rest and interfere favorably with the metabolism of our body, being this helps when losing weight and preventing various diseases.
Thus, if possible, it is recommended to advance the dinner time or have early dinner and not go to bed with a full stomach in order to promote a night’s rest.
These are seven keys to creating a healthy dinner to promote the achievement of a fit body.
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