Three hours before going to bed, dinner can center on steamed vegetables, lean poultry or fish, and whole grain cereals. This guidance comes from Anastasia Efimova, a nutritionist at Atlas clinics, who spoke about it in an interview with socialbites.ca.
Vegetables stand out as the best choice. Fresh or frozen, steamed or baked — vegetables in ample portions can help curb sugar cravings and provide essential nutrients for the body as night approaches.
Lean poultry or fish are good options as well.
When choosing poultry or fish, one important detail should be kept in mind: opt for low-fat varieties and avoid frying. Boiling, stewing, or baking are preferable cooking methods for dinner, as they generally require less added fat and help maintain healthier energy levels before sleep, according to the nutritionist.
Carbohydrates can be part of an evening meal, but the emphasis should be on complex carbohydrates. Chips, cookies, white bread, French fries, and candies should be skipped. Instead, complex whole-grain choices such as buckwheat, pearl barley, bulgur, and spelt can serve as satisfying side dishes that supply sustained energy and important nutrients.
The nutritionist also noted that dinner should be finished about 2.5 to 3 hours before bedtime, which supports digestion and sleep quality. Attention to how quickly meals are eaten, as well as portion sizes, also matters. The emotional state of a person and the social context of the meal can influence appetite and digestion, underscoring that dining is as much about behavior as it is about food choices.
Earlier discussions in health circles have highlighted foods that may contribute to systemic inflammation, underscoring the idea that meal composition can affect overall bodily responses and comfort at night.