Logo Nautilus Plus Noir et blanc
UltimeFit, La plateforme d'entrainement en ligne Find a gym Promotions COVID-19 measures FR
Log in
User icon
Free trial
Icone abonnement

Dinner – A meal like any other


With our hectic lifestyles, the evening meal is, for many, a perfect time to unite as a family and to spend time together. It can easily be the biggest meal of the day.

However, in terms of size, this meal should not be larger than breakfast or lunch; the calories we ingest during the day should be evenly spread out so as to promote good digestion and an optimal energy level.

Furthermore, eating a heavy meal requires a lot of digestive activity, which accounts for the drowsy, sleepy feeling you get after a large meal. For that matter, it is also the reason why people tend to feel lethargic and a lot less active in the evening.

Ideally, to avoid feeling ravenous at mealtime and consume large portions of food, it is recommended to eat every four hours. If your meals are more than four hours apart, have some health conscious snack to tide you over such as, fruits or vegetables with a slice of cheese. This will boost your energy level and will prevent the dreaded munchies. Also, if a sweet treat such as a fruit, yogurt or cereal bar usually follows your meal, it should be kept as a between meal snack.

Dinners can be more elaborate than the other meals, but keep in mind that your energy requirements are no greater at the end of the day. Make the most of this time to appreciate your family while enjoying a good meal and practising portion control!

Here’s an example of a balanced daily menu:

Toasted whole wheat bread, peanut butter, one banana, 1 cup partly skimmed milk

AM Snack-
Cauliflower and radishes and ten almonds

Tuna on pita with raw veggies and, if you’re still hungry, a fruit for dessert

PM Snack-
One pear with a slice low fat Swiss cheese

Bowl of vegetable soup, piece of grilled salmon, mashed sweet potatoes with steamed broccoli and carrots

Evening Snack-
One cup blackberries and vanilla yogurt

By Marilyne Peticlerc

Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.

Dinner - A meal like any other is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © I'm taking charge 2012

I'm Taking Charge - Blog