Eating at night is something that usually causes us problems, and it makes us think, however now it is inevitable since this is a situation that puts us in trouble if we consider that there is little left for Christmas and New Year and that many families are already thinking about the dinners that they will prepare for these celebrations, meals that are usually served around midnight.
But, fortunately, there are food alternatives and tips that we can put into practice so that these holidays are lived in a healthier way and the typical discomforts caused by eating at night are avoided, such as a heavy stomach, abdominal distention, gastroesophageal reflux (acidity) and even sleep disturbances.
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Gabriela Lizana
Thus, Gabriela Lizana, Director of the Nutrition and Dietetics course at the University of the Americas, Viña del Mardelivers the following recommendations so that the family can gather around a good table this holiday season and at the same time take care of their health:
For the end of the year, dinners are usually more common than the rest of the previous months
Eat light, easy-to-digest foods for dinner
During these holidays, the foods that are most consumed are proteins of animal origin (meat) and carbohydrates (potatoes, duchesse potatoes, rice), which are digested more slowly and can cause discomfort.
For this reason, it is preferable to dine on lighter foods that are easy to direct, for example, free consumption vegetables, mainly those with leaves or green color (lettuce, cabbage, celery, radicchio, cucumber and spinach and raw chard), which are composed mostly of water and fiber, are low in calories and cause rapid satiety.
In carbohydrates, favor cereals such as corn, beans, peas, quinoa, oatmeal.
As for proteins, prefer those of animal origin, if possible fish or other white meats such as turkey or chicken, which are easier to digest than red meats.
Light food during the day
If you are going to have dinner at night and generally this eating time is not done, eat lighter during the day: a vegetarian dish, green salads accompanied by eggs, tuna or horse mackerel and even a portion of legumes, since their contribution of fiber and protein of vegetable origin facilitate the emptying of the colon.
Respect the distribution of the plate and its portions
Both at lunch and dinner, it is essential respect the distribution of the food plate and its portions. This should be divided into three parts: half the plate should contain vegetables, hopefully free consumption; a quarter of the plate should be carbohydrates, while the other half should be protein.
Avoid performing repetitions or eating until you are saturated. Eat slowly, taking at least 20 minutes, time in which the food reaches the stomach and releases hormones that send the signal of satiety to the brain. A good strategy for this occasion is to change the traditional plate for the bread plate, which is smaller. Always start by eating the vegetables, then the protein and finally the cereals.
Liquids and alcoholic beverages
Avoid soft drinks or artificial juices, even those without sugar, limiting their consumption to no more than one glass during dinner.
Instead, favor liquids such as natural juices, flavored waters with slices of orange, cucumber, lemon (high depurative power), infusions of green tea, ginger, mint, rue. If you are going to drink alcohol, do not consume more than 2 glasses, because its caloric and glycemic intake is very high.
Desserts
For the dinners of Christmas and New Yeartry to avoid desserts, especially those made artificially, which contain a lot of sugar and cream, such as cakes, pastries and ice cream.
Prefer natural fruits or homemade desserts with skim milk, as they are lighter and easier to digest: fruit salad, jelly, flan, roasted milk or homemade ice cream made from fruit, water and milk.
best dressings
If possible, during meals do not dress food with mayonnaise.
To enhance the flavor of food, refer the merquén, pepper, salt with dressings or preparations such as pebre or natural yogurt sauce with garlic and chives.
Suggested Hours
Serve dinner at least 2 hours before bedtime.
A suggested time would be at 10:00 p.m., taking into account that a large part of the family will not fall asleep before midnight.