Nutritionists agree that dinner should be the least high-calorie meal of the day. It is advisable to exclude from it side dishes from pasta, potatoes, fatty meats, fried foods. It is better to give preference to foods that are rich in protein and fiber. Such a proper dinner will not only give a long feeling of satiety, but also have a beneficial effect on health and appearance.
White poultry
Lean chicken or turkey breast is a product that you can safely eat at night. White meat is one of the most valuable sources of protein and has a caloric value of about 200 kcal. It takes 1.5-2 hours to digest it, so you don't have to worry about feeling heavy and uncomfortable at night. After all, experts recommend having dinner just 2 hours before bedtime.
Of course, the cooking method plays an important role: the breast can be stewed, baked, grilled. But traditional frying in oil can lead to an increase in the calorie content of a dish by a third. Serving size also matters: 130-150 g of white meat is enough to satisfy hunger without harming your figure.
Lean fish
Lean types of fish can compete with poultry meat in terms of protein content and nutrients. They are rich in phosphorus, calcium, B vitamins and iodine. Moreover, in terms of iodine content, marine inhabitants noticeably outperform residents of fresh water bodies.
A variety of lean fish will make it easy to make a choice to your taste and budget. This useful species includes: cod, pollock, mullet, silver hake, flounder, haddock, navaga, pike, pollock, blue whiting, bream, river perch. The calorie content of fish varies between 70-100 kcal.
Seafood
Seafood is also ideal as a protein component of the dinner. They are easily absorbed by the body, contain a minimum amount of fat and are rich in beneficial trace elements. In addition, shrimp, mussels and squid have a caloric content of only 60-100 kcal. Well, their main value lies in the record content of iodine. According to this indicator, no other animal product can be compared with seafood.
Eggs
While eggs are traditionally eaten for breakfast, they can be a healthy and easy addition to dinner. One large egg contains about 80 kcal, and thanks to the large amount of protein, this product provides a long-lasting feeling of fullness. Therefore, you do not need to worry that you will want to eat again before going to bed.
For an evening meal, you can add boiled eggs to green salads, or make a vegetable omelet or casserole from fresh eggs. Well, the most dietary option would be to eat only proteins for dinner.
Lentils
This legume is also a valuable source of protein - about 25 grams per 100 grams. No wonder lentils are hailed as an ideal alternative for those who are vegetarian and cannot get their healthy protein from animal products.
True, its energy value, depending on the variety, can reach 280 kcal per 100 g. Therefore, the least high-calorie varieties should be chosen for dinner. To speed up the cooking time, opt for black, green, or red lentils, which do not require pre-soaking.
Cottage cheese
The high protein content of the curd also helps maintain long-term satiety. True, in order to avoid unnecessary stress on the pancreas, for dinner it is better to limit the fat content of this product within 5%.
In addition, cottage cheese contains the beneficial amino acid tryptophan, which is responsible for sound, healthy sleep and helps fight insomnia. And recent studies have shown that if you eat cottage cheese at night, then at rest the body will expend more energy. However, for better assimilation and a long-lasting feeling of satiety, nutritionists recommend using this product not fresh, but preparing cheese cakes, casseroles or soufflés from it.
Whole grain cereals
Adding a small amount of whole grains to salads and vegetable dishes will diversify your evening diet and will not harm your figure. This product contains fiber and slow carbohydrates to help satisfy hunger for a long time. Whole grains include brown rice, buckwheat, quinoa, oatmeal, and corn.
But still, you should not eat large portions at night, 2-3 tablespoons in boiled form will be enough.
Vegetables
Vegetable dishes can be safely eaten at night without fear of gaining weight. After all, they contain a lot of fiber, trace elements and a minimum of calories. Using various combinations and processing methods, you can prepare many delicious dishes from vegetables: fresh and warm salads, casseroles, steamed vegetables, stews, mashed soups. Evening serving size should be 250-300 g.
Some people don't like vegetable dishes because they taste too bland. For a spicy touch, use spices, garlic, white vinegar, a little olive oil, or low-fat cheese. Steamed vegetables can be served with a light sauce based on natural yogurt or low-fat sour cream.
Green apples
As a low-calorie dessert at night, you can afford a green apple. True, this fruit stimulates the production of pancreatic juice, so eating it fresh can lead to increased hunger. Therefore, for dinner, apples are best served baked.
