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The Best Foods to Eat in the Morning, and Which Ones Are Better for the Evening

When it comes to food, it’s good to know that your meal should not only be balanced, but the timing is also very important.

5-Minute Crafts would like to tell you about the foods that are best to be eaten in the morning, along with ones that are better to save for the evening.

Foods that are best to be eaten in the morning

Breakfast is the morning meal that helps you charge yourself up with energy after a long night and for the coming day. It’s recommended to have breakfast within an hour after waking up, but if you are going to eat unhealthy food, then it’s better to skip this meal altogether.

Here are a few foods to start your morning with:

  • Eggs are rich in protein, choline, and other important nutrients. They provide a feeling of fullness, so we consume fewer calories throughout the day.
  • A cup of coffee in the morning is not just a pleasant tradition. Caffeine improves mood and has a positive effect on brain function, and it’s also rich in antioxidants that reduce inflammation. The most effective dose is considered to be anywhere from 0.3 to 4 cups per day, depending on the strength of the coffee.
  • Oatmeal is the best choice for porridge lovers. It has a calming effect on the stomach and regulates bowel movements. This food is rich in a unique fiber called beta-glucan, which decreases cholesterol and makes you feel fuller. Oatmeal also contains antioxidants. Taking into account the fact that it’s low in protein, it’s better to cook it in milk instead of water or eat it together with fried eggs or a slice of cheese.
  • Chia seeds are incredibly nutritious. It’s one of the best sources of fiber. They are also rich in antioxidants that protect our cells from unstable molecules, or free radicals, that are formed during metabolism. It’s noteworthy that chia seeds absorb water, expanding in volume, helping you feel full and satisfied.
  • Fruit is a good source of vitamins, potassium, and fiber. Citrus fruits, for example, are high in vitamin C. One large orange provides more than 100% of the recommended daily intake of vitamin C. When combined with eggs, cheese, cottage cheese, or Greek yogurt, you can have a balanced breakfast that will sustain you for hours.
  • Green tea is one of the healthiest drinks on Earth. It contains the antioxidant, epigallocatechin gallate, which is beneficial for the brain and nervous system. It’s also high in caffeine, which improves mood and raises metabolic rate. It’s interesting that a cup of green tea contains about the same amount of caffeine as half a cup of coffee.

What foods are best to be eaten in the evening

Dinner, especially a late one, can significantly affect our body and sleep. Therefore, the food that we are going to eat in the evening should be chosen very carefully.

Here are some general tips:

  • Try to avoid foods that have effects on the brain and nervous system. For example, try to avoid coffee, tea, chocolate, and other caffeinated foods in the afternoon. The fact is caffeine affects one’s level of energy. It blocks the effects of the substance called adenosine, which causes sleepiness. It’s worth noting that caffeine is found in more foods than we think. For example, it can be found in some medications, so be careful.
  • Go for a light meal. When the body has to digest heavy and fatty foods, its temperature rises. And for good, sound sleep, a relatively low internal temperature is required, so it’s advisable to finish dinner at least 2 hours before bedtime. Also, don’t eat spicy food at night, as it can cause heartburn and lead to insomnia.

These foods will be a good option for an evening meal:

  • Bananas contain B vitamins that support the production of serotonin, which in turn, helps regulate sleep. They are also rich in magnesium and significantly increase melatonin levels.
  • A glass of hot milk before bed is not just a tradition. Milk does have healthy benefits: it contains tryptophan and calcium, both of which contribute to sound sleep. Of course, this doesn’t apply to people with lactose intolerance. As for alternatives, you can choose non-dairy milk that contains high calcium.
  • Popcorn consists of whole grains that contain fiber, so it’s more healthy than chips. This is a great option for an evening snack unless the popcorn is too salty or cooked with a lot of oil.
  • While a late-night snack is not a great idea, yogurt is a good alternative to cookies. It’s a good source of protein and calcium and is equally good for health at any time of the day. Greek yogurt sprinkled with berries makes for a great creamy treat.
  • Berries contain fiber, which relieves hunger, along with magnesium, which is great for relaxing.
  • Walnuts are known to be a good source of healthy fat. Do you know that they also contain melatonin, which can help ensure long, sound sleep?
  • If you crave something crispy, fresh vegetables are a great, low-calorie option. Any combination of raw carrots, cucumber, celery, squash, and bell peppers can be a part of a light, vitamin-packed dinner.

Bonus: foods that are better to be avoided in the evening

As we have already learned, it’s better to avoid caffeine and fatty, heavy, or spicy foods in the evening. But in order to get a more accurate idea of ​​this, we’ve compiled a list of foods that are worth excluding from your evening meals:

  • For people who often suffer from heartburn, tomatoes are not the best choice. After you go to bed, the force of gravity will no longer prevent the acid from the tomatoes from entering the esophagus, which is not the most pleasant sensation. This is partly why pizza is not the best dinner either.
  • Beans are known for being high in protein, fiber, and other important nutrients. But despite all their health benefits, they can also harm the digestive system. A bowl of rice and beans at night is a recipe for indigestion.
  • Sweet cereals, muffins, and muesli have a stimulating effect due to their high sugar content. Donuts are one of the worst foods to eat before bed, as they are both high in sugar and fat. This means that you’ll have to deal with both high sugar levels in the body and digestive problems that come from fatty foods.
  • Meat steak is not a good idea for a late dinner. Meat takes a long time to digest in the stomach, and the feeling of fullness will not let you fall asleep. However, if you carefully control the portion size, you can avoid unpleasant consequences.
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