PhD in Foods & Nutrition, M.Sc. in Foods & Nutrition
What Is The Perfect Time To Eat Your Healthy Meal
Choosing the best time to eat meals has many benefits. One of them is more energy. Skipping meals or eating meals on a random schedule can drain your body of energy.Eating five small meals a day is better than eating three big meals, because the smaller meals are easier to digest, and your blood sugar will stay more constant throughout the day. This will help prevent fatigue, heartburn and spikes in blood sugar levels. Eating smaller meal is also great for weight management and energy endurance. You should also drink six to eight cups of fresh filtered water to prevent dehydration.
Breakfast: best time to eat around 8:00 A.M.
Eat breakfast within 1-2 hours after waking: when taken literally, breakfast is exactly what it says it is -breaking fast.To optimise metabolism, we need to eat breakfast as early as possible and waiting until 9 or 10am is too late in the day.Breakfast is very important for replenishing your blood sugar levels after 6-8 hours of sleep. This will help keep your blood sugar level balanced, giving you more energy endurance.
Eat foods that are high in complex carbohydrates, such as oatmeal, nuts, whole grain cereal, brown rice, fruits and vegetables.
If you regularly find yourself skipping breakfast, keep a supply of hard boiled eggs, tins of baked beans or greek yoghurt on hand to grab as you leave the house.
If you love your coffee, enjoying it with breakfast is best for both your digestion and your metabolism.
Lunch: best time to eat around 12: 00 p. M. To 1: 00 p. M. (don't eat after 3 pm)
You should eat lunch within 3-4 hours after breakfast. However, remember that breakfast should be your biggest meal of the day, so you will want to make sure you are not indulging too much during the afternoon.Skipping lunch will drain your body of energy. Eating during lunch will supply your body with enough energy to propel you through the busiest time of the day. Lunch is next and this is the time things start to go pear-shaped nutritionally. Remember the rules of optimal metabolism and that it is better to consume the bulk of your calories during the first half of the day. This means that 2 or 3pm is too late to eat lunch. Instead aim to enjoy your lunch, sitting down but away from your desk by 1pm. Eat a meal balanced with protein, complex carbohydrates, healthy fats (unprocessed fat free of synthetic chemicals) and fiber. These essential nutrients are packed with energy, giving you enough energy for the next four to five hours.
Late afternoon snacks: best time to eat around 3:00 P.M. To 4:00 P.M.
Late afternoon snack should not be as big as a regular meal but big enough to satisfy your hunger. Fruit salad, smoothies, nuts, healthy meal replacement bars, fruit yogurt and vegetable soup are great examples for late afternoon snacks. One of the best places to purchase healthy meal replacement bars, nuts and snacks is this online store. Fruits and vegetables are full of essential vitamins and minerals, and are low in calories, making them great for weight loss. The bad thing about low calorie food is that it may not satisfy your hunger for long. However, this is a late afternoon snack so low calorie food is perfect for this situation.
Dinner: best time to eat around 6:00 P.M.-7:00 P.M.
Dinner should be eaten within 2-3 hours after late afternoon snacks. Eating dinner late is one of biggest dietary mistakes we make. A simple trick to help manage this is to keep your dinner lighter, the later you find yourself eating it.
Unless you are exercising for more than an hour each day, you are unlikely to need large volumes of energy dense rice and pastas at night, so keep it light with grills, vegetables and salads.
If you find yourself routinely eating after 8pm, you may be better to have a light dinner of soup or salad and enjoy your heavier, main meal at lunchtime.
Dinner food should be balanced with protein, complex carbohydrates and healthy fats. Brown rice, nuts and food high in essential fatty acids are great examples.For desserts, eat fruits and vegetables to replenish your body with essential vitamins, minerals and fiber.
Late night snack: perfect time to eat around 9:00 P.M. Or an hour before bed
Late night snacks should be low in calories and high in nutrients.
Fresh fruits and vegetables, and organic yogurt are good examples of late night snacks. For drinks, avoid coffee and energy drinks, instead drink a glass of fresh filtered water or organic juice.
Enjoy your meal with healthy food at the right time.