Keys to Improve Meal Times for Better Health
I speak and write often about health care choices – not insurance, but care for our own health. I say “choices” because I doubt any of us follow some prescribed routine with no variation. No one is perfect – none of us. Not certain I would trust someone who said otherwise. Nor would I trust the professional who insists their choices are always the best for everyone — “My Way, or the Highway” types.
Simply knowing what you “should” do doesn’t always get you there; at least it does not for me. That brings me to this post on MY worst health habit, which you may share. It’s the timing of my meals. Specifically, and most egregiously awful, is eating dinner late at night. The double punch is that it tends to be my biggest meal of the day.
Luckily, I don’t generally go to bed by 10:00 (or even 11:00). That helps, since it usually allows me to achieve the recommended “active” period of 3 hours between last meal and bedtime. However, according to the Bingham and Women’s Hospital in Boston (Medical Chronobiology Program), all things being equal, our body burns twice the calories from a meal eaten earlier than later. Still, not everyone is able (due to schedules) or willing to follow some set meal timetables – certainly not me.
Nevertheless, maybe I (we) could consider a tweak or two when possible? As a reminder, I have developed this small graphic for myself (with some clarifying notes for you below it). It’s the perfect reminder to hang on the refrigerator or keep in a much used drawer.
A Few Caveats
- To anyone working with their own physician or nutritionist and on a special plan – more power to you. Keep up the good effort.
- If you are on any type of intermittent-fasting eating plan, best to keep those days as they are.
- If you tend toward 2 meals – not 3 – per day, attempt dinner earlier. [If you are retired, take advantage of this flexibility.]
- Adjust in ways to accommodate your special needs and schedule– including brunch. [Smile face.]
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Meal Time Reminders by drb
Reasoning
Snacks
Snack to Boost Energy
Think ‘nuts.’ Emilio Ros, MD in a 2015 Spanish study (from Barcelona Hospital) speculates that nuts may slow cognitive decline. That would be nice. In the meantime, they also work on the brain to mimic satiation. In other words, they make us feel full.
Tip: consider a variety of almonds, Brazil nuts, hazelnuts, pistachios, cashews, walnuts, not just peanuts. Most of these offer a variety of health benefits. It may be self-evident, but they are packed with calories, so as always – all things in moderation.
Snack for After Workout
“Repair – Rehydrate – Refuel.” That advice comes from McMaster University in Hamilton Ontario. Their center on Nutrition, Exercise and Health Research suggests that for maximum result (within an hour or so after workout) have:
1) Protein to repair muscles. [Even more important as muscle mass tends to decline with age.]
2) Water to rehydrate.
3) Carbs to refuel.
Snack for Late Night
One operative word –“‘don’t.” Try a cup of herbal tea instead (despite possible nocturia). According to Current Obesity Report (2014 study), late night snacking sends the wrong signals. It doesn’t help you sleep (as my husband likes to claim); instead it signals activity and time to be awake. A 2018 study supported that idea, and went further to explain a rather vicious cycle between cravings, sleep and weigh gain.
“Laboratory studies suggest that sleep deprivation can lead to junk food cravings at night,
which in turn leads to increased unhealthy snacking at night,
which then leads to weight gain,”
— Michael A. Grandner from Department of Psychiatry,
University of Arizona in Tucson, US.
Morning
Protein in the morning reduces glucose spikes (as compared to sugary, breakfast meals). It helps eliminate energy slumps and sustains a more balanced blood sugar level. For example, have an omelet, or tofu scramble with veggies, instead of sugared cereal and toast with jelly.
Lunch
Best to make this meal, in the early afternoon, your biggest of the day. If weight loss is a goal, then a heavier lunch and an earlier, lighter dinner is important. As mentioned previously, these calories will be burned more efficiently than those consumed in the evening.
Dinner
The key for health in general is ‘earlier’ – have an earlier dinner. Keys for better sleep are having evening meals high in fiber, low in sugar and saturated fat (even though we know saturated fat isn’t quite as bad as we used to think). According to a 2016 Journal of Clinical Sleep Medicine, high-fiber dinners are additionally associated with extended time in the coveted slow-wave, deep sleep stage (vital to function and repair of immune system). You probably don’t want Bran Flakes for dinner, so consider tasty prepared veggies and whole grains, along with your fish or other light protein.
Pre-Breakfast and Late Night
In the early morning a hot cup of water with lemon can get ‘things’ moving. Next best is a cup of tea (variety of your choice, and caffeinated or not). My preference is to hold off on coffee for a few hours. As mentioned above, for late night, stick to herbal or caffeine-free tea, or other non-stimulating hot drinks.
FINAL THOUGHT
Often when I am on vacation, and granted a bit more active, but eating earlier in the day, I have undoubtedly felt better, lost a few pounds and slept well. THIS is purely anecdotal, but circumstantial or not, most studies do find that timing when we eat is important. I doubt I will overcome my late-dinner habit entirely, but just a little improvement would be reason for applause. I plan to try harder. Maybe we can all start by placing the clock graphic where we can see it occasionally.
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Credits: Title picture: Hour Glass Photo by NeONBRAND on Unsplash
Meal Time Graphic, by drB (with thanks to following: Nuts Photo by Juan José Valencia Antía on Unsplash; Salmon dinner by Photo by Caroline Attwood on Unsplash; Omelet Photo by Eaters Collective on Unsplash; Tea Photo by Dominik Martin on Unsplash; Lunch plate Photo by Anh Nguyen on Unsplash; Clock –Image by Open Clipart Vectors by Pixabay )
