End the Day with a Light, Healthy Dinner

As the last meal of the day, dinner should also be the smallest meal of the day, about 300 - 450 calories for people who consume 1500 - 1800 total calories per day. (Or slightly larger if your recommended daily calorie intake is higher.)

Breakfast and lunch should be your larger meals because you need additional calories for energy during the day.
 
Always include protein and vegetables in your dinner. Fill three-quarters of your plate with vegetables and/or salad. Use the other quarter for lean protein.

Eat whole grains such as brown rice, whole wheat pasta, whole grain bread or tortillas in moderation. Whole grains are important, as they contain fiber and nutrients, but it is preferable to eat most of your grains earlier in the day to give them to digest. 

Some examples of healthy dinners include: 

• salmon, asparagus & whole wheat couscous
• salad with canned tuna and ak-mak crackers on the side
• whole wheat or brown rice pasta with chicken and lots of mixed veggies
• brown rice with tofu, broccoli & other stir-fried veggies 

Make sure you finish your dinner at least two to three hours before going to bed. Eating too late at night causes your body to work hard digesting food while you sleep instead of healing, resting and recuperating from the day's activities.

If you're used to eating right before bed time, try having a light, healthy dinner earlier in the evening and notice how much more rested and refreshed you feel when you wake up in the morning.

If you eat out for dinner, check our Healthy Dining post for practical tips to keep your calories within a reasonable range.