Upset stomach? Enjoy a light dinner with these recipes.
Dinner is often the most difficult meal to prepare. This may be due to tiredness, lack of inspiration, or simply not knowing how to balance dishes. Remember, dinner should be light but filling.
- Make sure that at least half of your plate is vegetables, mainly green vegetables such as spinach, chard, chard, broccoli, lettuce, asparagus, chayote, cucumber, cabbage, green beans, etc.
- A third of your plate should be made up of good-quality protein, such as chicken, turkey, eggs, tofu, fish like tuna, and sardines; legumes like soy, beans, broad beans, lentils, and chickpeas; and dairy products like low-fat cheeses, milk, kefir, and yogurt.
- A quarter of your plate should include whole grains like quinoa, whole grain bread, wild rice, whole wheat pasta, corn and corn products (baked tostadas, tortillas, tortilla chips) or tubers like potatoes, sweet potatoes, or cassava.
While eating fatty foods at night is linked to negative effects on sleep quality, including healthy fats like olive oil, avocado, olives, seeds, nuts, and spreads like peanut butter can have some benefits, such as increasing satiety and improving the absorption of some nutrients. Dinner should comprise between 15 and 25% of your total daily calorie requirement.
10 healthy dinner ideas- Tuna-stuffed squash garnished with wild rice.
- Cottage cheese enchiladas in red sauce with a side of beans.
- Broad bean, bean or cottage cheese tlacoyo with cactus salad.
- Quinoa bowl with tuna, vegetables and hummus.
- Sardine ceviche tostadas with cucumber, lettuce, and avocado.
- Bowl of red fruits with Greek yogurt and almonds.
- Egg omelet with green beans and fresh cheese.
- Chicken burrito in a whole wheat flour tortilla with guacamole, spinach, and bell pepper.
- Bowl of lentils with tomato, hard-boiled egg, red onion, cucumber, feta cheese, avocado, and a little olive oil and lemon.
- Chicken or turkey sandwich with jocoque, olives, grated carrots, and alfalfa sprouts.
Keep in mind that the amounts vary depending on the person's physical characteristics, as well as their health, physical activity, and nutritional goals.
Look: Did Gorillaz sing in Spanish? This is the single very few remember.Can you eat fruit for dinner? Yes. Fruit is a low-energy-density food, meaning it's low in calories in large quantities. Some fruits, like kiwis and bananas, even contain serotonin and magnesium, which can promote relaxation and better sleep.
Keep in mind that, although fruit is very healthy and not forbidden at night, it's very low in protein and high in sugars, which are usually best enjoyed in the morning. If you eat fruit for dinner, limit the portion and pair it with foods rich in healthy fats and protein, such as yogurt, seeds, or cheese.
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