Have you ever considered the time you should consume your meals? For me that has changed over the years, when I was working as an RN early in my career, I may have worked 3-11pm or 11-7am. or 12-hour shifts 7a-7pm or 7pm-7am. When you work off shifts it is difficult to establish a regular eating schedule, not to mention getting regular sleep. So, when it comes to the ideal time to eat, depends on your work schedule, personal health-related goals, and medical conditions.

In the case of weight loss, the goal is to reduce your total calorie intake. Related to that, meal timing may be important in achieving your goal. It has been suggested you eat your last meal of the day before your body starts to release melatonin and prepare for sleep. Your brain begins to release melatonin at night in response to normal light and dark hours of the day. This is known as the circadian rhythm. which is linked to your metabolism. Eating late disrupts your body’s natural circadian rhythm, which in turn may increase weight gain and the health problems associated with that. Shift workers as mentioned above often eat at nontraditional times.

Also eating later in the evening is associated with a greater intake of calories. It is known that women who eat the most calories at breakfast lose 2.5 times more weight than those who eat the most at dinner. For weight loss, timing your dinner before the sun goes down is the most beneficial, so your circadian rthymn is not disrupted. You may get hungry later in the night, if so, choose healthy snacks. Healthy snacks to choose from are mixed nuts, red bed pepper with guacamole or hummus, Greek yogurt and mixed berries, and apple slices with peanut butter. Apple slices with peanut butter to this day is one of my faves, when I was pregnant with my youngest son, that’s all I craved. Note, check the ingredients on the peanut butter to assure it contains only peanuts and salt. The aforementioned are just a few examples of healthy snacks.

Anyone suffer with gastroesophageal reflux disease (GERD)? It is a digestive condition in which stomach acid flows backward into the esophagus, causing a burning condition. GERD is exacerbated by stress, certain foods, type of meal eaten, timing of meals, and other factors depending on the person.

People with GERD should consume their last meal of the day no fewer than 3 hours before laying down for bedtime. That allows your body time to fully digest your food, thus reducing the risk of acid reflux occurring at night. For example, if your bedtime is at 10 pm, your dinner should be finished by 7 pm.

Overall, regardless of your health goals there are a few things to keep in mind when it comes to your mealtime. Weight management primarily depends on the total calories consumed. Eating more calories than you need results in weight gain. For most people when eating late night snacks, they choose unhealthy foods. Many nighttime snacks are not only highly processed and contain added sugar and fat but consumed in front of the TV or computer screen. This leads to mindless eating, and you end up consuming more calories than you intended because you’re distracted.

For the average person it’s best to eat dinner around the time the sun goes down. Also learn to practice mindful eating, i.e., knowing how to tell when you are hungry, eating an appropriate amount, and being able to stop eating when you are full. There may be times when you have to eat a late dinner, but the benefits of fueling your body and mind outweigh making the choice to skip a meal. Choose a healthy meal instead of a heavy late-night dinner.

In conclusion, the ideal time to eat dinner appears to align with your circadian rthymn and allow your body time to adequately digest food before laying down to sleep. Typically, 2 to 3 hours before you retire for the night. It is especially helpful for people who want to lose weight, prevent overeating, and GERD at night. If for some reason you cannot keep a regular dinner schedule, it’s better to practice mindful eating and eat a nutritious late-night dinner than to skip your last meal of the day.

Until next time,

Peace, Love, and Blessings💖