Is this a persistent myth or a scientific reality? A “lighter” dinner is indeed (almost) universal advice. Your mother, your friends and even your GP have recommended that you eat more during the day, and then eat less in the evening. But is this recommendation truly founded? The opinion of Alexandra Retion, dietician-nutritionist.
“Balance is not a question of just one meal“
Between the leftover rice from the day before, the ready-made soup or the fish to defrost, the dinner dilemma begins as soon as you open the refrigerator. And yet, this choice is far from trivial: the evening meal influences both the quality of your sleep and your figure. Without being a doctor, you have actually experienced it yourself: wolfing down a pot of Nutella at 10:30 p.m. is never a good idea. Stomach aches are real and sleep is disrupted.
However, should we go to extremes and have a (very) light dinner? Are you doomed to the steamed fish-spinach combo to take care of your digestive system? No, says Alexandra Retion, dietitian-nutritionist.
“Dinner does not necessarily have to be “the smallest meal of the day”, it is above all a question of balance. And balance is not a question of just one meal. Over the course of a day, our body needs a certain amount of energy to operate our organs, support intellectual and physical activity, etc. The important thing is that this intake is achieved throughout the day. If previous meals were insufficient, it is entirely possible – and even advisable – to compensate for this lack during dinner. There is therefore no obligation for the evening meal to be particularly light. reveals the expert.
On the other hand, in order not to disturb sleep, “it is better to choose a dinner that is easy to digest. This does not mean that it must be “light”, but simply that it is preferable to avoid dishes that are too fatty. We of course keep a source of good fats (avocado, dried fruits, vegetable oils, etc.), which remain necessary, but without excess, so as not to slow down digestion too much before bedtime”, she continues.
What to finally eat for dinner?
Alexandra Murcier, dietitian-nutritionist interviewed in a previous topic, told us her vision of the “ideal dinner”.
“This should be composed as follows: a dish with 1/4 starchy foods (if possible complete to avoid variations in blood sugar at night and not feel hungry). Starchy foods also contain tryptophan which is the precursor of serotonin and which helps you sleep better. Then, you must add to your plate 1/4 of animal or vegetable proteins but rather light (white meat, lentils, eggs, etc.) and 1/2 plate of vegetables cooked or raw. We avoid dishes with sauces and very rich dishes which are difficult to digest. We can finish with a fruit or yogurt with honey (dairy products also contain tryptophan). she emphasized.
The ideal dish could therefore be composed of a lentil, tomato and egg salad or even a mushroom omelette, accompanied by raw vegetables. A black rice salad with tuna, tomatoes and zucchini can also be an option.
Another tasty alternative: a vegetable curry with coconut milk and spices; containing chickpeas, rich in vegetable proteins.
Ready to treat yourself?