When Is the Best Time to Eat Nutrition Food?
Tags: health, nutrition, diet, dietplan
Published: 2023-11-25 05:47:28

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 a healthy diet isn’t just about what you eat, it also matters when. That’s because your body has specific times of day when it can maximize health benefits from the foods you eat.

For example, eating dinner earlier helps keep your blood sugar steady throughout the night. And for those who struggle with GERD or acid reflux, it can help prevent backflow of stomach contents into the esophagus.

**Breakfast**
Breakfast kickstarts your metabolism after the overnight fast and provides fuel to power you through your day. It also helps regulate your blood sugar and boosts mental function, especially concentration and memory. A healthy breakfast is essential for weight loss because it prevents overeating later in the day, according to a study.

Your best bet is to eat breakfast within an hour of waking up. This will help to stabilize your blood sugar and keep your hunger at bay throughout the morning, nutritionist Karishma Chawla explains. Breakfast should include a combination of protein, fiber and healthy fats, such as whole grain toast with peanut butter or Greek yogurt with berries.

Eating breakfast at the same time each day also helps your body regulate its internal clock, or circadian rhythms, explains registered dietitian Amy Gorin. This system is regulated by the sun's light and dark cycles, and it affects our hormone levels and digestive functions. When the timing of your meals aligns with your body's natural rhythm, it can boost metabolism and improve digestion.

For lunch, nutritionist Tamara Duker Freuman recommends eating a balanced meal within two hours of waking up. She suggests a lean protein source such as chicken breast or turkey, plus a vegetable and fruit. Avoid high-sugar foods at this time, as they can trigger spikes in blood sugar that lead to energy slumps and overeating later in the afternoon.

**Lunch**
If you eat breakfast within the first hour of waking, it can set your metabolism for success throughout the day. Avoid blood sugar spikes by skipping the pastry or sugary coffee drink and focusing on a healthy whole grain with protein, such as toast and peanut butter or an egg and spinach omelet.

A midday meal can boost energy, improve memory function and increase brain activity if you choose wisely. Aim to eat a balanced meal with protein, high-fiber starches, vegetables and fruits. Eating a healthy lunch at the same time each day can also help you manage your weight.

Afternoon snacks should be limited, but if you do find yourself hungry between meals try to consume a combination of lean protein and carbohydrates to keep your hunger at bay. Avoid overindulging in the evenings because eating too close to bedtime can affect your sleep quality.

It's best to eat dinner before 5 p.m. to help control blood sugar and hunger levels and encourage a good night's rest. If this is not feasible, aim for a light dinner that includes a mix of proteins and carbs, such as a salmon or chicken breast with rice and veggies, or a grilled turkey sandwich and low-fat dressing. Eating a small snack before dinner can also help you feel full and reduce the risk of overeating at the dinner table.

**Dinner**
Many people give a lot of thought to the food they eat, finding the right balance of fruits, veggies, proteins and carbs to keep their bodies healthy and fight disease. But what you eat and when is just as important, says registered dietitian and PCOS nutrition expert Samantha Canadeo.

A growing body of research suggests that the best time to eat dinner is earlier rather than later. For instance, one study published in 2022 found that people who ate dinner later burned less calories and experienced changes to fat metabolism that promoted more fat storage than those who ate an earlier meal.

In addition, when we eat can also influence our hunger and appetite signals and how satisfied we feel after eating. Ideally, you should try to avoid long stretches without food as this can disrupt your digestion and impact your metabolism.

However, if you tend to go long stretches without eating (and it’s okay if this is the case for you), have a light snack before going to bed so you don’t wake up hungry or feel too full after sleeping. And if you suffer from acid reflux or heartburn, make sure to leave at least three hours of gap between your last meal and your bedtime so that your stomach can fully digest before you sleep.

**Snacks**
It’s important to eat regularly throughout the day. A snack can provide a boost of energy if several hours have passed since your last meal, and it may help curb hunger so that you don’t overeat at the next meal. However, frequent snacking can lead to unwanted weight gain by adding extra calories. It can also reduce hunger at meal times or cause you to skip a meal, which can increase your risk of nutritional deficiencies.

Ideally, you should eat a balanced snack that includes carbs, protein and [healthy](https://buyslimbiotic.com/) fats. Avoid foods high in sugar and saturated fat, such as fruit, cookies, chips, candy and ice cream. Instead, eat lean protein paired with fiber-rich carbohydrates and fruits or vegetables, such as an avocado sandwich with turkey (or tofu if you’re a vegetarian) on a whole grain tortilla.
**Conclusion**
If your schedule makes it difficult to adhere to a regular mealtime routine, make sure to have a stash of healthy snacks on hand. Keep a cooler in the car or a refrigerator at work so that you can store food for when your scheduled meals fall through. For instance, having a protein bar or handful of nuts can be a quick and easy way to fuel up before a workout. Just remember to consume this type of snack about two or three hours before working out to give the food time to digest and prepare your body for exercise.