Dinner helps replenish energy and impacts sleep and the body's metabolism. Maintaining scientific dinner habits contributes to improved health, weight control, and a reduced risk of many chronic diseases.

Eat two to three hours before sleep

According to Times of India, eating dinner approximately two to three hours before bedtime allows the stomach sufficient time to digest food before the body enters a resting state. This reduces feelings of fullness and limits the risk of acid reflux when lying down. For those aiming to manage weight, this habit also helps limit late-night eating and reduces the accumulation of excess energy.

Limit fried foods

Fried foods contain fats that require more time to digest compared to boiled, steamed, or grilled dishes. Eating many of these foods for dinner, especially close to bedtime, forces the stomach to work longer, increasing the risk of acid reflux.

Oily dishes often have high energy density, making it easy for the body to consume excess calories if not expended, which can lead to overweight and metabolic disorders over time. Everyone should prioritize foods prepared by steaming, boiling, or light pan-frying.

Eating fiber-rich foods helps satiety and aids blood sugar control. Photo: Le Nguyen

Prioritize fiber-rich foods

Greens, mushrooms, beans, and whole grains are rich in fiber, which can slow down carbohydrate digestion and absorption. Fiber also creates a lasting feeling of fullness, helping to curb snacking or sweet cravings in the evening. This nutrient nourishes the gut microbiome, supports bowel motility, and reduces the risk of constipation, especially for those with low physical activity in the evening, according to WebMD.

Avoid sweets and caffeine

Sugary foods such as pastries, candies, soft drinks, or milk tea can cause blood sugar to rise quickly after eating, forcing the body to release more insulin to transport sugar into cells. If this occurs in the evening, excess sugar is easily converted into fat for storage.

Caffeine in coffee, strong tea, and energy drinks stimulates the central nervous system, helping the body stay alert. However, if consumed at dinner, caffeine can delay the onset of sleep and shorten the duration of deep sleep. For many people, caffeine's effects can last 6 to 8 hours, or even longer depending on an individual's metabolism. Insufficient or poor-quality sleep over a long period affects the body's recovery process and reduces concentration.

Le Nguyen (compiled)