Dinner tips made easier for you| the campus magazine

Dinner tips made easier for you| the campus magazine

Dinner tips made easier for you| the campus magazine

You love to win??I know you do…Are you ready to make a commitment to yourself on what to pick for dinner? If you are ready to make a change and get after it, read on!

Having discussed what meals should be preferred for breakfast and lunch in my previous articles, today let’s touch on what’s best to serve for dinner.
Before we go straight to talk about what for dinner? Let’s remember that life is a journey of progression! I can’t say this more. As we start to read through this small piece, let our attitude remind us that’’ instead of doing nothing because am overwhelmed  today I will do something even if it is small because it will be one step closer to my goal.’’

Never Skip Dinner, Just Eat Light
I agree that dinner meals should be smaller as compared to our breakfast or lunch because our activity gradient reduces as the day progresses.

Experience is the best teacher. Personally have been skipping dinner thinking that it is not necessary because of the poor eating habits I employed. For example, waking up late and taking breakfast at 10 am, lunch at 5 pm…so when dinner time comes am not really hungry and since am lazy enough to start cooking and that thought of doing dishes afterwards also makes me even laziest, so I decide to skip the dinner.

Did u know that skipping this meal will not save on your expenses? This simply because of the resulting large gap between your last meal of the day and the next meal of the next day which causes:

  • Ravenous hunger
  • Severe acidity
  • Nausea
  • Blackouts
  • Disturbed sleep.

In order for us to make sure that we don’t skip dinner, time is some crucial aspect that should really be taken into consideration.

So, When Is The Best Time For Dinner?
Understanding how our bodies work comes in here. Most of us especially from the lower classes knowledge believe that the body works throughout at Basal Metabolic Rate. But did you know that the body only works at BMR when we are awake and when we retire to our beds, it no longer works at BMR but rather switches to work at RMR(Resting metabolic rate)?
 To some of us it is something new and that’s why we need to understand the body metabolism and really employ best behaviors that boost our health.
The longer the body is awake the more the body will be able to burn verses when at rest where the body will burn lesser. So, the earlier you eat dinner, the better it is.

Do we really know what to take and the amount to be involved?
Most of us have been brought up in some society where what we take especially for dinner is never an issue. You find that most families will prefer taking heavy dinners while skipping breakfast or lunch or actually taking snacks as midday meals.

Our jobs take most of our time too and so we find ourselves really putting much effort in preparing heavy dinners accompanied with eating a very large, lavish dinner, high sugar or high fat meal that actually overloads the digestive system.

As a result of this we don’t get adequate rest throughout the night and thereby slowing our bodies physically and mentally the next day. The key here is to maintain balance by eating a light, healthy, carb included, smaller dinner every night and see how easily we fall asleep. Chronic sleep is really important since its deprivation leads to:

  1.  Weight gain (obesity) either by increasing how much food we eat and decreasing the energy that we burn.
  2. Unhealthy food choices.
  3. Heart disease.
  4. Diabetes.
Lack of sleep effects

What Are We To Eat Then?

A variety of foods are always at our reach and picking one on one will make a long list as most of us have different preferences towards the actual foods we take. What’s important here is to ensure that the nutrients in the foods we would actually prefer to take for dinner are available in all our dinner meals .Proteins, carbohydrates and fiber are some of the nutrients that will actually keep you full throughout the night and are sleep inducers.

  • Milk

Milk has tryptophan that raises Melatonin and Serotonin levels in the body that induce sleep. Moreover, milk contain calcium and calcium deficiency in the diet can cause disturbed sleep patterns.

  • Legumes

Especially beans are a good source of protein and fiber that will keep us full throughout the night that we don’t wake up at midnight to get snacks at our reach to eat due to hunger.

  • Vegetables (Spinach)

Spinach is high in vitamin B6 that plays a double duty to help tryptophan work its magic as discussed above.

  • Low protein meal

Include whole grains ( brown rice and potatoes) the best of the carbs and vegetables alongside Proteins such as chicken that  help provide balance for better night’s sleep because carbohydrates are sleep inducers too. Not forgetting too that the whole grains take care of your waist line.

What Do We Avoid?

  • Fatty foods

Eating a high fat meal right before bed can hinder the natural sleep cycle and cause you to feel sleepier during the day.

  • Spicy foods

Save the spicy foods for lunch and choose mild flavoured favorites for dinner. The spicy foods trigger heart burn and interrupt sleep by increasing the core temperature when core temperature naturally decreases closer to bedtime. This can lead to sleep interference and being awake more during the night.

  • High protein meal

Digestion slows down during sleep so bulking up with a large quantity of protein may mean that digestion of your high protein dinner is keeping you up all night (chronic sleep deprivation).

  • Alcohol

Alcohol initial effects may make you sleepy but they wear off in the middle of the night often waking you. Moreover, it metabolizes quickly in our system leading to sleep disruption, diminished quality of sleep and increased snoring.

  • Caffeine containing foods

These include: Dark chocolate, sodas. Eating such foods could mean tossing and turning all night.

  • Fruits

It is advisable to eat fruits

  1. At breakfast especially because the fruits eaten at morning time will give you all the energy you need to face the day and its activities 
  2. In the afternoon
  3. Before dinner as this will make you full and satisfied which is great if one is on diet and does not want to add two pounds to your waist line before you go to bed.

Generally, this will help us avoid indigestion, heavy stomachs, weight gain, acidity, stomachaches and lack of nutrients.
Eating fruits after dinner adds the calories contained in these fruits that do not help maintain your weight. This is because fruits help speed up your metabolism but this only occurs when we are active. If asleep your metabolism is always going to work more slowly.

After knowing what to and not to take for dinner, what behaviors should be employed to make reach our goals?

What Behaviour Are We To Employ?

  • Drink warm water before dinner (30 minutes before) and this will keep you satiated preventing overeating during dinner. After dinner take some glass of warm water and this will help break down the food in your stomach and aid in digestion hence easy absorption of nutrients.
  • Do not sleep immediately

Lying down immediately after having a meal can slow down the process of digestion and this makes one feel bloated leading to heartburn.

  • Avoid heavy exercise

A late night workout raises the body temperature preventing the release of melatonin, the hormone that regulates sleep and wake cycles. This interferes with your ability to fall asleep and leaves one feeling sluggish and lethargic as the body will be trying to digest your dinner and this may cause stomach pain and crumping.

  • Do not smoke

This encourages heartburn by relaxing your lower oesophageal sphincter. It worsens symptoms of irritable bowel syndrome as well as stomach ulcers. Further, cigarettes contain carcinogens that increase cancer risks and nicotine in them is highly addictive and disrupts your sleep cycle.

  • Wear loose clothes

Tight fitting clothes put a lot of pressure at your abdomen that can contribute to heartburn. They also raise your body temperature which can disrupt sleep.

  • Do not loosen your belt

If you feel the need to loosen your belt during or after dinner, it simply indicates that you have overeaten. This habit of loosening your belt after a heavy meal can loosen your abdominal muscles leading to a big bulging belly.

To conclude,as we initially agreed, health should never be an option to us. It is some aspect of life that we could prefer to buy at any cost and so let’s make it a priority. If you have been following through my articles, much of it does not need so much effort. It is all about little dedication towards monitoring what we eat and how we do it and we don’t have to pay for it really.

Thank you so much and remember, ” haba na haba hujaza kibaba” we may not see the results right away but let’s remind ourselves that step by step with hope we shall acquire maximum standards of health together.

Remember to check on my next article and don’t forget to follow me by Email by clicking on the box just below this piece . Your comments will be highly appreciated. Thank you.


Damacline Mwoma

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    Great Damacline. Informative!

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    Really now������

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    Awesome article, you just helped me here, I struggle daily on deciding what to take For dinner, thanks to you

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    wow!wow!an amazing article indeed,is spicy food not recommended especially hours to sleep?

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