What we eat at the end of the day can have a significant impact on our sleep, digestion, and even weight.

After a long day, it can feel good to sit down to a meal that isn't rushed or eaten at a desk. And if we've been busy, dinner might be the only real meal of the day—but that doesn't mean it should be the biggest.

Why you should eat a light dinner

Numerous studies show that people who consume the majority of their calories in the evening are at greater risk of being overweight and developing high blood pressure type 2 diabetes. The reason? Our metabolism isn't as efficient in the evening as it is in the morning.

Eating a large or heavy meal before bed can also hinder our sleep. Active digestion raises body temperature, which disrupts sleep, as does the risk of gastroesophageal reflux, the acid reflux that causes a burning sensation. It's best to opt for lighter, easier-to-digest meals, especially if you eat dinner less than two hours before bed.

However, light doesn't mean small. If breakfast or lunch were light, it's perfectly possible—and even advisable—to rebalance your diet at dinner. The key is to spread your energy intake throughout the day.

What's the best type of dinner to eat?

In the evening, blood sugar levels rise faster and fall more slowly. We store more fat, and our energy expenditure is lower. Because of this, a good dinner should contain:

• 1/4 starchy foods, preferably whole grains (brown rice, quinoa, sweet potato, etc.), to avoid nighttime cravings and maintain stable blood sugar levels. Starchy foods also contain tryptophan, an amino acid that promotes the secretion of serotonin, and therefore, good sleep.
• 1/4 light protein, animal (white fish, eggs, chicken) or vegetable (lentils, tofu, etc.), to support satiety without weighing down digestion.
• 1/2 plate of vegetables, raw or cooked, for fibre, vitamins, and satiating volume.

For dessert: a fruit or a light dairy product, such as yogurt with honey, which is also rich in tryptophan.

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