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Sleep is extremely important for our health and well-being. It affects our fitness, beauty, regeneration, as well as physical and mental balance. Sleeping on a full stomach can cause discomfort, so the decision about when we will eat our last meal and what exactly we will put on our plate should not be random.
Is eating before bed bad?
Many people believe that eating before bed is not the best idea. This stems from the belief that the food we eat in the evening can lead to weight gain (related to the slower metabolism during sleep). Interestingly, this fact has been confirmed in several scientific studies [1] [2] . The reason for this state of affairs is quite simple - people who eat before bed are more likely to gain weight because they add an evening snack (and therefore extra calories) to their daily calorie balance.
So when is the best time to eat your last meal? Should we stick to the “don’t eat after 6pm” rule? Not necessarily! Dietitians recommend waiting about three hours before going to bed. This is the optimal time to digest what ends up in our stomach, which will prevent ailments such as heartburn or even insomnia. It is also worth considering what we eat – whether it is just a small snack or a solid “dinner” portion (which we want to fill an empty stomach, as a result of poorly planned meals).
What to eat before bed?
Our dinner should provide us with valuable micronutrients and make us feel full (but not stuffed!). We should avoid fatty, fried and hard to digest foods such as potato pancakes, pork chops, kebabs, chips, pizza, sausages or fatty meats (lamb, bacon, pork). It is also worth avoiding fatty sauces and dressings (even if they accompany the healthiest salad), simple carbohydrates (white bread, pasta) and products containing a large amount of sugar.
It is best if your evening menu includes products such as: fish, lean meat, vegetables, groats, eggs, vegetable oils, and whole grain bread.
Sample Dinner Menu
Now for the specifics – here are 3 suggestions for tasty and nutritious dishes that you can safely eat as your last meal before going to bed.
Baked salmon with spinach (portion for 2 people)
Ingredients:
Salmon fillet - 450 g
Spinach - 130 g
Goat cheese - 25 g
Flaked almonds - 1 teaspoon
Oil
Salt
Pepper
Brown basmati rice - 100 g
Preparation:
Boil the rice in salted water according to the instructions on the package. Place the salmon on a board, cut off the skin, then rinse in cold water and gently pat dry. Divide into two equal parts. Season with salt and pepper. Preheat the oven to 200 degrees C. Spread aluminum foil on a heated baking tray, place the salmon on it and bake for 17 minutes. Heat olive oil (or butter) in a frying pan and add washed and dried spinach. Stir until it shrinks, then add the goat cheese. Season with salt and pepper. When everything is combined, add the flaked almonds. Drizzle the baked salmon with a little lemon juice and arrange the spinach on top. Serve with rice.
Quinoa with zucchini and tofu (serves 2)
Ingredients:
Quinoa - ¾ cup
Tofu – 200g
1 large zucchini
Soy sauce (1-2 tablespoons)
Coconut oil
Coconut flour
Olive oil
Salt
Pepper
Basil
Thyme
Preparation:
Cook the quinoa according to the instructions on the package. Heat half a teaspoon of olive oil in a deep pan, then add the sliced zucchini. Season with salt, pepper, thyme and basil. Pour in boiling water so that the water completely covers the zucchini and set the heat to maximum. Stir occasionally until the water evaporates. In the meantime, cut the tofu into cubes and coat in coconut flour. Heat the coconut oil in a pan, add the sliced tofu and fry for 2-3 minutes on each side, until it takes on a nice golden color. Add the quinoa and tofu to the deep pan with the zucchini. Pour a spoonful of soy sauce over everything and stir.
Millet with avocado and tomatoes
Ingredients:
1/3 cup dry millet
1 small avocado or half a large one
¼ onion
- 7 cherry tomatoes
A handful of pumpkin seeds
Olive oil
A pinch of salt
A pinch of black pepper
Half a teaspoon of turmeric
Avocado oil (optional)
Preparation:
Pour boiling water over the groats, add a pinch of salt and half a teaspoon of olive oil and cook covered according to the instructions on the package. Set the finished groats aside to cool. Heat the olive oil in a pan, throw in the chopped onion, add a pinch of salt and fry until golden brown. Then add the chopped tomatoes. Mix the cooked groats with the onion and tomatoes, add the pumpkin seeds and chopped avocado. Finally, season with turmeric and pepper. You can also use avocado oil.
[1] https://pubmed.ncbi.nlm.nih.gov/25439026/
[2] https://pubmed.ncbi.nlm.nih.gov/25439026/
