It is very important to know the best foods to consume according to the time of day, so that breakfast and dinner are balanced and complete meals.
People don't need the same energy or the same kinds of nutrients in the morning as they do at night. While the first moments of the day our body requests foods that provide strength and energy, at night it is better to take into account those products that will make us have a good digestion and allow us to sleep comfortably. Knowing what to eat for breakfast or what to eat for a complete and healthy diet is essential.
Therefore, it is very important that we know what are the foods that we can get the most out of depending on the time of day. Which products will give us energy in the morning, without being too fatty, and which ones will benefit us at night, allowing rest and digestion?
Do you know the most suitable foods for each moment of the day? With this information we will be able to take advantage of the best properties of each product and we will choose what to have for breakfast and what to have dinner based on it.
What to eat for breakfast: food to eat in the morning
The beginning of the day is the most important moment for people, since what we consume when we wake up will determine the energy we have during the rest of the day. If we have the right energy, we will have enough strength to focus on school, college or work. Otherwise, we will feel weak and it will cost us more to carry out our obligations.
In addition, if we do not satisfy our hunger and needs at breakfast, we will be more likely to feel like eating in the middle of the morning and we will be tempted to eat unhealthy foods between meals. So no, skipping breakfast is not a good idea.
The advice to know what to eat for breakfast to make a healthy and complete meal, very typical of the Mediterranean diet, is to avoid the more industrial options. We must focus on vegetables, less fat dairy products and cereals.
Whole grains are more beneficial, which we can find in rolled oats or rye bread. What to have for breakfast then? A few toasts of whole wheat bread with a little olive oil, or some rolled oats are perfect to start the day.
Fruit or seasonal fruit juice and juice are the optimal drink to not saturate the body with sugars and hydrate the body at the same time. Banana, apple or watermelon are great fruits to start the day.
Although cow's milk contains many proteins, they are from animal fat. For this reason, skimmed or soy milk is recommended. Or better yet, other better digestible dairy products such as fresh cheese or yogurt.
We can substitute the excess sugars that we find in industrial bakery with proteins. Milk, as we have mentioned, contains proteins, but as it is made from animal fat, it should not be exceeded. We can find protein in eggs (in moderation) and in low-calorie meats, such as chicken or cooked ham.
In this way, a complete and balanced breakfast is made up, for example, of a juice or natural fruit juice, some toast of rye bread with cooked ham and olive oil and some oatmeal flakes with soy or skimmed milk.
And what about coffee? It is true that coffee clears us up and gives us energy, so having this drink for breakfast can have its advantages. But you have to be careful with the number of times it is consumed per day and with taking it on an empty stomach. Coffee is a product that can irritate the stomach lining, so if you consume it, you have to get something solid at the same time.
What to eat for dinner: food to eat at night
Night is a time of day when our body is not going to exercise or need to be activated, quite the opposite.
For this reason, we need that the foods we eat for dinner promote rest, they are not very copious or very fatty, since we are not going to eliminate these fats after eating them.
The foods rich in tryptophan will be to help generate melatonin, the hormone that promotes relaxation and sleep reconciliation. We can find it in a multitude of products, for example in tryptophan in tuna, yogurt, almonds or bananas.
Fish and white meat
Proteins that give us the fish blue or white or white meat (chicken and turkey) are very positive for dinner. Of course, as long as they are cooked in the healthiest way possible: steamed or grilled. In addition, the eggs will also help us to have the necessary proteins.
Vegetables and fruits
Vegetables are perfect for dinner, as they are light and do not provide too much fat or calories. However, lettuce is not recommended during this time of the day, as it can be indigestible. Therefore, salads are better without this product, if they are for dinner.
In addition, vegetables with a fiber index that is too high, usually cause poor digestion, so they should be avoided at night, even if they are very healthy foods.
Nuts are also a good option to have during dinner. However, in small quantities. About 30 grams is enough if we do not want to exceed the number of calories. Some of the nuts, such as almonds, are good for falling asleep because they contain magnesium and tryptophan.
In the following article you can find the foods you should eat to combat insomnia.
In this way, we see that neither during the morning nor during the night we should abuse sweets, fast food, very spicy food or animal fats. However, it is not that these products are prohibited, but that they should not be part of our daily menu.
On the other hand, the carbohydrates from pasta or rice, it is better to leave it for noon. Thus, by containing more calories, we will have at least a day to burn them. At night we will preferably take advantage of hydrates from vegetable sources. As you can see, knowing what to have for breakfast and what to eat for dinner is very simple taking into account the composition, properties, nutrients and ease of digestion of each food.
What do you think of these recommendations? Do you follow this type of diet, taking into account each food according to the time of day?
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