How to Build a Healthy Dinner
By Cristin Dillon, SELF magazine
I've shared tips with you on how to build a better breakfast and lunch so now we'll talk about dinner! Don't let all your hard work go to waste by eating a poor night time meal--wrap up your day the same way you started it!
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The basics of a healthy dinner are the same as lunch. Your late meal should be about 500-550 calories, it should contain sources of fiber and protein as well as some healthy fat. Your dinner should include at least three food groups, and it should be limited in saturated fats and simple sugars. The reason dinner is important is because you'll be headed off to bed a few hours later and dinner has to maintain your body while you sleep. A good dinner can lead to a good night of sleep and an awakening that is not accompanied by a growling stomach. A poor dinner can lead to snacking before bed and a restless night of sleep due to fluctuating blood sugar levels that your body is working in overdrive to control (when it would rather be resting).
Dinner is a tough meal because it's at the end of the day when most of us have lost our steam. The key to eating a good dinner is to think about it ahead of time. If you simply have a plan in mind, you'll be more likely to try and carry it out than to resort to take out or grazing your cabinets. I try to plan my dinner out in the morning by (1) thinking about what I want to have, then (2) making a quick grocery list and (3) carrying it with me so that when I can run to the store there are no obstacles in my way. It's even better to plan out a few meals so you can shop once for the entire week.
Sample Breakdown of a Dinner to Fit an 1,800-2,000 Calorie Diet
Grains = 2-2.5 ounces
Vegetables = 1-1.5 cup
Milk = 1 cup
Meat & Beans = 2-2.5 ounces
Discretionary Calories = 50 kcals
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A well built dinner can be as simple as a grilled protein (chicken, beef or fish), a steamed vegetable and a grain (rice, pasta, etc.). That can get boring so use the internet for healthy recipe ideas. I enjoy using recipes as guides but I always add more vegetables than the recipe recommends to boost the fiber and therefore the filling factor without adding many calories. I also try to make some healthy substitutions.You can make any classic dinner healthier by using good fats in place of bad fats (substitute olive oil for butter), replacing full fat items with reduced fat items (ex. cheese, ground beef) and lastly swapping in whole grains for refined grains (use whole wheat pasta instead of regular semolina, use brown rice instead of white).
When you plate your dinner it should be about 1/4 protein, 1/4 grain and 1/2 vegetable. Having a glass of 1% or skim milk with dinner is also a great habit to get into since most adults don't meet their calcium needs every day. If you build your dinner with filling foods, you'll be less likely to snack afterward which can be a problem for people when they are in their own home at the end of a long day.
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Examples of Well Built Dinners:
#1. Grilled Chicken Breast (2.5 ounces or size of a short deck of cards), on a Whole Wheat Bun (2.5 inch diameter) with lettuce, tomato, cheese (2 slices), avocado (1/3 large) and honey mustard along with a side of baked sweet potato fries (1 cup).
#2. Shrimp (8 large) sauteed in olive oil and garlic served with whole wheat pasta (1 cup), and a garden salad (1 cup lettuce, 1/4 cup tomatoes, 1/4 cup cucumber, 1/4 cup carrots, 1/4 cup mushrooms & red onion) with 2 Tablespoons oil/vinegar dressing. Have a glass of milk with this (rather than wine which is 120 Discretionary Calories in 3 ounces) .
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I hope you have been able to see that each meal of the day has an important role in our body's functioning. Dinner sets us up for a restful night of sleep which benefits the body and the mind the next day so think about your dinner early in the day and stick to your plan! Hungry for more? Get 15 healthy, new recipes and 21 delicious meal ideas to make your eat-well job super easy!
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