Dinner is the most important meal of the day, which can be the the eveningmeal. It is considered as the large meal of the day . It’s time to chop, dice and slice your way to the perfect home cooked meal. Choose from the best selection of naturally sourced, farm grown, local, and regional foods from across the nation and around the globe.
Healthy evening meal tips:
Base your meals on starchy foods: bread, potatoes, pasta, rice, noodles .Choose whole grains and potatoes with skin where possible which have more fibre, vitamins and minerals
Eat lots of fruit and veg : Choose a variety of fruit and vegetables as they contain different vitamins and minerals. Use them in dishes prepared.
Eat more fish – aim for at least two portions per week and one of these should be oily.Oily fish are one of the only natural food sources of vitamin D, important for bone health. Oily fish includes salmon, fresh tuna, sardines, mackerel and trout.Choose from fresh, frozen, smoked and canned, but remember that smoked fish contains salt, and canned can do, so check labels and pick lower salt varieties.
Cut down on saturated fat and sugar
Although we need some fat in our diet (to provide the essential fatty acids and aid the absorption of the fat soluble vitamins A, D, E and K), too much fat may lead to weight gain
Replace saturated fats from butter, lard, pastries, cream, pies and cheese (which can increase your blood cholesterol levels) with unsaturated fats found in vegetable oils, nuts, seeds, oily fish and avocados.
Avoid sugar rich drinks and foods.
Take less salty and citrus foods at night . Citrus foods lead to water retension.
Get active and have a healthy weight : do 15 to 45 min brisk walking . Muscle strengthening activities include weight lifting, exercises with weights
Don’t get thirsty
Aim for 8-10 glasses of fluid per day. Water is the best choice as it hydrates you without adding any extra calories to your daily intake.
Most types of drink count including water, tea, coffee, soft drinks, milk, fruit juice and smoothies, but try to avoid added sugar in your drinks as this can increase risk of dental decay.
You can eat 1- 2 chapati with vegetables , salads , stuffesd brownbread sandwich , grilled / roasted / boiled chicken and fish, paneer or soya tikka at night . Take green tea after meals and try to have light meals at night.