Nutritionists agree in opinion that the dinner has to be least high-calorie meal in a day. From it it is desirable to exclude garnishes from pasta, potatoes, a fatty meat, fried dishes. It is better to give preference to products which are rich with protein and cellulose. Such correct dinner not only will present long feeling of saturation, but also will well affect health and appearance.
Light meat of a bird
Low-fat breast of chicken or turkey – a product which can be eaten safely for the night. Light meat is one of the most valuable sources of protein and has caloric content about 200 kcal. Its digestion requires 1.5-2 hours therefore it is possible not to worry about feeling of weight and discomfort at night. Experts recommend to have supper just in 2 hours prior to a dream.
Of course, an important role is played by a way of preparation: the breast can be extinguished, baked, prepared on a grill. And here traditional frying on oil can lead to increase in caloric content of a dish at a third. The serving size matters too: for satisfying of hunger without harm for a figure 130-150 g of light meat there are enough.
Nonfat fish
Low-fat fish species can make the worthy competition to fowl regarding protein content and useful substances. They are rich with phosphorus, calcium, group B vitamins and also iodine. And on iodine content the sea inhabitants considerably win against inhabitants of fresh reservoirs.
A variety of nonfat fish will allow to make without effort a choice on the taste and a purse. Treat this useful look: cod, pollock, mullet, silver hake, flounder, haddock, navaga, pike, pollack, blue whiting, bream, perch. Caloric content of fish varies within 70-100 kcal.
Seafood
As a proteinaceous component of a dinner also seafood will be ideal. They are easily acquired by an organism, contain the minimum quantity of fat and are rich with useful minerals. Besides, shrimps, mussels and squids have caloric content only 60-100 kcal. And their main value consists in the record content of iodine. On this indicator any other animal product won't be compared to seafood.
Eggs
Though eggs traditionally use for breakfast, they can become useful and simple addition to a dinner. One large egg contains about 80 kcal, and thanks to a large amount of protein this product provides long sense of fulness. Therefore it is possible not to worry that before going to bed again it will want to have a bite.
In evening meal, egg can be added in a boiled look to green salads, from fresh eggs to make vegetable omelet or casserole. And the use for dinner only of proteins will be the most dietary option.
Lentil
This plant of family bean also is a valuable source of protein – about 25 g on 100 g. It is no wonder that lentil is called an ideal alternative for those who adhere to vegetarianism and can't receive useful protein from animal products.
However, its energy value depending on a grade can reach 280 kcal on 100 g. Therefore for a dinner it is necessary to choose the least high-calorie versions. To accelerate preparation time, give preference to black, green or red lentil which don't demand preliminary soaking.
Cottage cheese
High content of protein in cottage cheese also helps to support long feeling of saturation. However, to avoid excess load of a pancreas, for a dinner within 5% this product fat are better to be limited.
Besides, cottage cheese contains useful amino acid tryptophane which is responsible for a sound, healthy sleep and helps to struggle with insomnia. And recent researches proved that if there is a cottage cheese for the night, then at rest the organism will spend more energy. However for the best assimilation and long feeling of saturation the nutritionists recommend to use this not fresh product, and to cook from it cheesecakes, casseroles or souffle.
Wholegrain grain
Addition of a small amount of wholegrain grain in salads and vegetables dishes diversifies an evening diet and won't do harm to a figure. This product contains the cellulose and slow carbohydrates allowing to satisfy for a long time feeling of hunger. Treat wholegrain types: brown rice, buckwheat, kinoa, oat and corn grain.
But after all for the night you shouldn't use large portions, there will be enough 2-3 tablespoons in a boiled look.
Vegetables
Vegetables dishes can be eaten quietly for the night, without being afraid to recover. They contain a lot of cellulose, minerals and a minimum of calories. Using various combinations and methods of processing, from vegetables it is possible to prepare a set of tasty dishes: fresh and warm salads, casseroles, vegetables on couple, ragout, cream soups. The evening serving size has to be 250-300 g.
Some don't love a vegetables dish as they turn out too leavened to taste. For giving of a note of piquancy use seasonings, garlic, white vinegar of a little olive oil or low-fat cheese. To vegetables on couple it is possible to serve light sauce on the basis of a natural yoghourt or low-fat sour cream.
Green apples
As a low-calorie dessert for the night it is possible to afford green apple. However, this fruit stimulates production of pancreatic juice therefore its fresh use can lead to strengthening of feeling of hunger. Therefore it is dinner apples better to give on a table in the baked look.