According to Dr. Tu Ngu, General Secretary of the Vietnam Nutrition Association, every meal plays a specific role in maintaining the body's well-being. However, in modern life, the value of meals seems to be reversed, with many people overemphasizing breakfast and lunch while neglecting dinner, or vice versa.

One common misconception is that less activity in the evening necessitates eating less, or even skipping dinner entirely. In reality, just as breakfast provides energy for the new day after a long night, dinner ensures proper nutrition for sound sleep. The basic principle is to distribute calorie intake reasonably according to the body's needs, not to eliminate a meal completely.

An average adult needs about 1,600-2,000 Kcal per day, divided equally among three main meals, which is approximately 500 Kcal per meal. If you've consumed a lot of energy during breakfast and lunch, you can scientifically reduce your calorie intake for dinner instead of skipping it. Skipping dinner might lead to initial rapid weight loss but carries the risk of fatigue, dizziness, difficulty sleeping, and even fainting. When the body is exhausted, there's a tendency to overcompensate by eating more later, leading to greater weight gain than before. Therefore, experts recommend prioritizing easily digestible foods for dinner, such as green vegetables, fish, and eggs, instead of red meat.

Many people eat a cursory dinner, consuming only vegetables or drinking water, which is detrimental to their health. Illustrative photo: Bui Thuy

Conversely, the notion of having a large dinner because it's the only time the whole family gathers is also incorrect. This overworks the stomach during sleep, causing lethargy, discomfort, and disrupted sleep. In the long run, the habit of overeating at dinner, especially foods rich in starch and fat, increases the risk of obesity, abdominal fat accumulation, acid reflux, blood sugar disorders, and other chronic diseases.

The ideal dinner time is between 6:30 PM and 7:00 PM, and it's advisable to finish eating at least three hours before bedtime. Even though the body is less active in the evening, you still need about 500-600 Kcal to provide energy for the 10-12 hour period until the next morning's breakfast. A light, nutritious, and easily digestible dinner is the best choice for good health.

Thuy Quynh