vegetables, cruciferous vegetables, and salad-type vegetables including
lettuce, tomatoes, celery, bell peppers, radishes, and cucumbers.
If you’re going to include starchier vegetables like potatoes or
green peas, I recommend keeping them to the _-1 cup range in terms
of serving size. Whole grains can also make good choices here, kept
once again in the 1 cup range.
A second “do” when it comes to dinner is protein-containing foods.
The combination of low-GI carbs and protein at a dinner meal has
been shown in some research studies to help improve sleep, and
there is some evidence that one particular amino acid—tryptophan—
has a better chance to play a helpful role in our sleep-related nervous
system activity when we combine dinner foods that provide protein
and low-GI carbs. One very good protein choices here would be fish
(but stay away from fried or breaded fish). If you enjoy and do well
on lean meats, they can also be a healthy protein source and should
be kept in the 4-6 ounce range at dinner.
A final “do” when it comes to dinner meals is the importance of a
relaxed, enjoyable meal! Since dinner is coming at a time that is
relatively close to bedtime, it’s especially important to do thorough
chewing of your dinner food and to relax in a way that will allow
your body to engage in optimal digestion. This is one of the best
time to savor the smells and textures and flavors of the World’s
Healthiest Foods.
Stick with some healthy protein choices (like non-fried fish) and
low-GI (glycemic index) foods (like fresh green vegetables) at
dinnertime. As a general guideline, keep your dinner meal in the
350-550 calorie and 10-15 grams-of-fat range. Don’t go overboard
on amounts for any food and leave a period of 3-4 hours between
your dinner and your bedtime. And equally important, treat your
dinner as the kind of meal that is designed to be especially relaxing
and enjoyable.
Practical Tips for Continued Healthy Weight Loss