What should healthy dinner include?

What should healthy dinner include?

If you dream only about food in the evening, don‘t be too fast and go straight away to grab anything what you can find in your regrigerator. It would be better to make a healthy and nutritious dinner that won‘t change your lines.

The best time for the dinner is three hours before you go to sleep. You should include protein meals mostly – this is the general rule. Other advice for ideal dinne is paying attention to its calorific value and the amount of vitamins and minerals. It‘s recommended to receive 10 – 25 percent of your daily calorie intake. Besides, you should also keep in mind that body requires less energy each year because we simply grow old. So, you should make sure you get 2000 kcal when you are between 20 and 30 years old and only 1600 kcal when you are in your forties.

If you are 20 – 30 year old woman, your dinner should have about 400 calories. Make sure there is plenty of iron because latest studies show that 12 percent of young women use less iron than they should. However, 15 grams of daily iron intake can be easily obtained from meat, poultry and legumes. Calcium and Vitamin D3 are also very important for young women because they are included in final formation of the skeleton. The great source of these two are the medium fat dairy products, yogurt and fat cheese. Finally, be sure to receive a required dose of B vitamins because its deficiency leads to depression.

If you are 30 or 40 years old, you should make sure you receive 320 calories from your dinner. Modern women no longer try to give a birth as early as possible because many of them seek to make a good career first and only then have their children. All those women should start taking folic acid supplements or simply start using more green vegetables and herbs. In addition, in order to get rid of pregnancy kilos, the most reliable thing is fiber (eat up to 35 grams per day).


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