For many of us, making dinner can be daunting — especially if you've just watched an episode of your favourite reality cooking show.
Of all the meals, dinner and being organised at the end of the day often seems the most challenging. But it doesn't have to be.
It's perfectly healthy to keep our dinners light and simple — in fact there is even some evidence that eating smaller evening meals can help us maintain a healthier weight and reduce our risks of diseases like type 2 diabetes.
Loading...Dinner like a pauper
As the saying goes — eat breakfast like a king, lunch like a prince, and dinner like a pauper — it's both healthy and convenient to eat a lighter evening meal.
The best combo is something high in fibre, with a diverse range of veg, and some healthy proteins and fats to keep you feeling full overnight.
Some of my 'go to' evening options are:
- A hearty grain salad loaded with nuts and greens
- A frittata with root veg and maybe some tasty feta and fresh herbs
- A classic combo of borlotti beans, garlic, olive oil and kale
- A veg-packed salad with a handful of nuts and a tahini and lemon dressing.
Veg out
A great tip for evening meals is to make sure that half your plate is vegetables — and that there are a range of colours on your plate.
If you stick to this plan, you'll always get the diversity of micronutrients your body needs, as well as the fibre and protein.
Loading...Don't eat light and then snack
While your dinner doesn't have to be three courses, it's also important that you don't end up going hungry. This might lead to poor sleep, or late-night snacking.
Whole grains, nuts, legumes (like beans or chickpeas) and seeds are great ways of getting healthy fats and protein into your dinner.
Adding a handful of almonds or walnuts over a quick salad, veggie stir fry, or on top of your greens will take no time at all, but add a heartier feel to your quick meal.
Topping greens or an easy salad with some grilled free-range chicken, boiled free range eggs or local white fish are other ways to keep your dinner quick, tasty and substantial.
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Drink up
Often when we think we're hungry, we're actually thirsty.
When you get home from work or school, drink two big glasses of water. This will be absorbed quickly and by the time you've prepped dinner, it will help your body recognise when it's had enough food.
One quick tip for those who reach for the beer or wine when you get home — drink two glasses of water first. This way you'll be rehydrating your body with a healthier option.
I also keep my beers in the cupboard and not the fridge. This way when I want one, I put it in the freezer so there's about 20 minutes before it will be cold.
In this time, I drink water. By the time my beer is crisp, I find I enjoy it more slowly as it's not just quenching my post-work thirst.
Dr Sandro Demaio is a doctor, researcher and presenter of ABC series Ask The Doctor with a passion for disease prevention, nutrition and global health. He also loves to cook and recently published a cookbook.