Some people avoid eating after 7 p.m., while others are advised to drink turmeric milk before bed. So, what should one believe? Abhilasha V., HOD and Chief Clinical Nutritionist at Cloudnine Group of Hospitals, Bengaluru, offers advice and insight on these issues

Many experts have different opinions about dinner. These rules confuse diet-conscious people. Dinner is as important a meal as all other meals, and skipping any meal is never a good idea. Our bodies have their own set of daily requirements for calories and nutrients, which need to be spread evenly throughout the day between main meals and breakfast. Eating all meals at the right times helps maintain a healthy metabolism. Complete your set meal schedule without skipping meals. People benefit from allowing their bodies to follow their built-in body clock. Keeping meal times close to your body’s natural clock is always beneficial for health.

Abhilasha V., HOD and Chief Clinical Nutritionist, Cloudnine Group of Hospitals, Bengaluru, says, “Eating dinner on time is good for your health in every aspect. Studies have shown that doing so can reduce the risk of type 2 diabetes and can help in controlling blood pressure levels. It provides many health benefits like weight loss, proper metabolism, better energy levels, stamina, better digestion and immunity. If you eat healthy food at the wrong time, your body does not get its full benefit. However, if you eat unhealthy food occasionally at the right time, your fitness will not be affected.”

Keep the dinner menu something like this
Healthy wraps with paneer or chicken stuffing with various vegetables A bowl of spinach/chicken soup and multigrain toast Whole wheat rotis + mixed greens sabzi + light lentil soup Barley soup with a slice of whole wheat toast for dipping
Methi roti + Carrot peas sabzi, Moong dal and curd ladyfinger raita and Moong dal khichdi with bottle gourd sabji Spinach brown rice + Onion tomato and coriander raita + Boiled egg white A glass of buttermilk + Moong dal khichdi with boiled vegetables
Veg Pulao with Paneer/Chicken Fry mixed with Missi Rotis + Spinach Raita + Beans Carrot Curry Coriander Chicken Soup + Hummus + Cucumber Roti Roll Oats with Milk + Fruits like Ripe Pear + Apple + Banana
Paneer Veggie Tikki with Millet Noodle Soup Wheat Dosa + Amaranth Green Sambar + Buttermilk Ragi Roti + Sopu Sambar + A plate of Tomato Salad/Cucumber Salad Kanji with Rice + Any Dry Vegetable of Choice + A Banana
Hummus Veggie Sandwich Rice + Dal + Bean Curry + Cucumber Raita Mixed Vegetable Upma with Porridge + 1 Egg White Rice + Dal + Boiled Vegetables
How to plan dinner
Not just dinner, every meal should have the right balance of carbs, protein and fiber.
To avoid gastric problems at bedtime, minimize the amount of oil and spices used in the last meal.
Roti, dal, sabzi, whole wheat pasta with vegetables, khichdi with vegetables, oats with fruits and nuts, gram flour chilla with raita, brown rice pulao, dal etc. are a good dinner, provided the portion size is less.

Have dinner on time
It is important to finish dinner at least 2-3 hours before going to bed. Eating early gives the digestion process enough time, which prevents problems like acidity. If you are taking a light walk after dinner, then understand that you are going to sleep well today, because walking improves the quality of sleep. In a busy lifestyle, after a tiring day, one feels like having a proper dinner, which will include a proper thali, but eat very little at night. Otherwise, it can cause difficulty in digesting glucose and fat.

If you are pregnant…
The key to everyone’s dinner routine is to understand their body clock. Pregnancy already slows down digestion due to the effects of the hormone progesterone. Pregnant mothers-to-be will benefit significantly if they finish their dinner. It also helps control acidity, especially in the last trimester.

Portion size should be correct
The right way to maintain a healthy dinner portion is to serve it on a quarter-sized plate. One-quarter of the plate should be carbs, another half should be lean protein, and the remaining half should be filled with vegetables. Eating this much for dinner every day will keep you healthy. Also, remember to drink 8-10 glasses of water throughout the day. This will help you feel energized.

If you are diabetic
It is important to always eat meals at fixed times to maintain insulin function and prevent sudden drops and spikes in sugar levels.

Disclaimer: You should follow the rules outlined by the experts with your family and ensure you eat dinner together at the dining table. If you have any health issues or wish to follow a diet plan, consult your dietitian.