What and when to eat is important for keeping your weight in control and for warding off chronic diseases. If chosen some improper meal, it can lead to stomach upset. As per some studies, a good meal in the morning helps in reducing the risk of heart disease, diabetes and obesity. It can also help in fighting fat and sugar cravings. Some healthy meals for the day are described below.
Start your day by having a cup of coffee. As per some studies, people who drink more than 3 cups of coffee per day have fewer abnormal liver enzymes than non-drinkers. Avoid drinking orange juice to keep your blood pressure down and to cut the calorie intake. However, fresh oranges high in fiber and vitamin C are fine. Fresh fruits shall be included in breakfast as they help in increasing metabolism. Another way to start your day is with a protein shake. Protein can help in lowering your blood sugar levels and preserving muscle mass during weight loss and aging.
As per some nutrition experts, eating carbohydrates at breakfast is more beneficial than in afternoon or evening as carbohydrates consumed in the morning are more converted into energy than stored as fat deposits. You can have oatmeal, yams, brown rice, sweet potatoes, 100% whole wheat bread, etc.
As per some studies, two cups of green tea daily can burn about 70 calories more a day. It can also reduce the risk of cancer and heart disease. It is suggested that you eat low-fat milk products. Yogurt is ideal as it improves intestinal function for those with inflammatory bowel disease. It is a food produced by bacterial fermentation of milk.
Further you can have nuts as all types of nuts are high in magnesium, potassium and heart-healthy monounsaturated fat. Just 2 Brazil nuts provide more than 100% of the recommended daily intake of selenium. Nuts are also beneficial to people with diabetes.
You can have an apple at noon, which helps in fighting fat. Avoid having energy drinks as they may increase insomnia and nervousness. As per the study from the University of Cambridge in England, the amino acids in protein prevent certain neurons from being blocked by glucose, which helps you in feeling awake. Thus, a protein-rich afternoon meal can help you from feeling sleepy.
According to one study, women consuming one apple or pear, before having lunch have more chances of weight loss than women with the same lunch menu not consuming the same. Fruits also help in reducing the cravings for snacks after lunch.
On the other hand, you must also remember not to have lunch more than required or needed. As per the study conducted by Georgia State University, people consume more food when eating with friends. If you eat with one person consumption will be 28% more, with two persons, consumption will be 41% more and with six people or more, consumption will be 76% or more.
Carbohydrates with protein and a little bit of healthy fat are the best way of keeping energy level stable. You can also have an easy lunch with vegetables, beans for protein and olive oil and vinegar dressing. You can also have walnuts, dark chocolates, yogurts, almonds, etc. Egg, chicken and cheese contain low carbohydrates, protein and low fat.
As per Harvard Health Publication suggests to stay hydrated as our body relies on water to transport nutrients and get rid of waste. So it is suggested to drink at least 2 liters of water daily. You can also have green tea or soup which is warming, nutritious and low in calories.
You can start your dinner by having a salad containing carrots, tomatoes, cucumber and lettuce with fat-free sauce. You can also have chapattis, dal or curd which helps in digestion process. Chicken, cheese and salsa are also nutritious. You can drink milk as it has calcium and is a sleep supporter that contains tryptophan, which raises melatonin and serotonin levels in the body.
You can also have chocolate to satisfy the appetite and to avoid the cravings for snacks at night. Avoid eating too close to bedtime as it can increase your blood sugar level and even store fat on your body. Similarly, you must not lie down or sleep immediately after having a dinner.
After having dinner, you can have a large glass of cold water which helps in increasing metabolism. Every 500ml of cold water can burn as much as 24 calories.
Regardless of these, there is no perfect formula or chart describing what and when you should eat for maintaining a healthy body and avoiding illness. You must pay attention to what agrees with your body at different times of the day as you know your body best.