John Myers
If you ask yourself what is the best thing to eat in the evening, you can stick to the principle of few carbohydrates, lots of protein and vitamins. In general, it is advisable to eat a balanced and sufficient diet during the day so that ravenous hunger does not strike in the evening.
What to eat in the evening – food rich in protein and vitamins
Anyone who devours a large portion of pasta for dinner and feels comfortable with it can do so. In general, however, it is healthier for the body if you don’t eat fat and hard-to-digest things in the evening – regardless of whether you want to lose weight or not.
- Proteins should end up on the plate in the evening – preferably plant-based ones. Legumes such as soy, beans, lentils and peas are very good vegetable or vegan sources of protein. Animal sources of protein include fish and eggs. These are healthy, but difficult to digest.
- Vitamins should also end up on the plate, preferably in the form of fresh and seasonal vegetables. When it comes to carbohydrates, only use the complex compounds – and only as a side dish. Good sources of complex carbohydrates are quinoa or whole wheat pasta.
- A healthy dinner consists mostly of steamed vegetables, a small piece of meat or fish, and a small side dish of complex carbohydrates. A freshly prepared salad with olive oil or a homemade yoghurt dressing is also good.
- If you prefer to have a snack in the evening, then grab protein bread, which you can spread with lean poultry meat, cheese or low-fat quark with herbs, for example. As a drink, still water and unsweetened herbal teas are suitable.
Avoid fruit and sweets in the evening
It is important that you eat your last meal about two hours before bedtime. If you eat food just before bedtime, your body is too busy digesting it, which can make sleep more restless. It can also cause rumbling in the stomach, bloating and abdominal pain.
- In the evening you should avoid long-chain carbohydrates that are found in pasta, rice or baked goods such as bread or rolls. Here, the energy is only released after a few hours, which can affect sleep. The result: you didn’t get enough sleep the next morning.
- Simple sugars found in glucose and fructose are also taboo. This means: After 5 p.m. you should avoid foods such as fruit, honey, soft drinks and sweets, as they stimulate the appetite.
- Important: Prevent ravenous appetite attacks in the evening by supplying your body with sufficient energy during the day. Consume two large portions and several small portions. Nutrients can be absorbed well during the day and excess calories can be better burned through exercise.
- During the day you should eat a diet rich in vitamins, fiber and protein. Complex carbohydrates and healthy fats are also on the menu. Tip: A handful of nuts is ideal as a healthy and filling snack between meals.
