Introduction

Dinner is one of the main meals of the day and is equally important as breakfast and lunch. However, some people may prefer to skip dinner, particularly those desiring to lose weight. The myth that eating dinner may lead to weight gain is not true. There are various other factors that contribute to weight gain such as overeating, consuming foods high in fat, oil and calories and leading a sedentary lifestyle.

Importance of having dinner

Dinner is important as it helps provide our body with adequate energy and nutrients. Having regular meals are important in ensuring our body is provided with the energy and nutrients needed to enable it to function normally. Dinner helps to make up for foods such as vegetables, fruit and milk, which are not consumed adequately during the day. Apart from providing nourishment to the body, dinner also serves some basic psychological and social needs. In a family where both parents work out of the home full time, dinner provides an excellent opportunity for them to bond and interact with their children as it maybe the only time they have to be with the other family members. Dinner may also provide psychological relief by acting as an outlet for mind relaxation after a grueling day at work.

Can dinner lead to weight gain ?

One of the factors that leads to an increase in body weight is excessive calorie intake. Our daily food intake is derived from various meals throughout the day incuding dinner. A healthy dinner which does not provide excess calories will certainly not contribute to weight gain. It must be remembered that it is the total calorie intake in a day rather than the meal time which affects weight gain or loss.

Nevertheless, dinner may contribute to weight gain due to a few factors :

• Dinner is often eaten in the company of family members. Studies have shown that there is a tendency for us to eat more when meals are eaten in the company of other people, rather than when we are alone.
• Some people, in particular women, like to skip meals during the daytime. Skipping meals can trigger extreme hunger pangs which leads to overeating and binging later in the day.
• Dinner may also be a stress buster after a day full of challenges. Food is seen as a solace against the pressures of life and this can lead to overindulgence.
• Evenings are often spent resting or engaging in recreational activities such as watching television. The link between obesity and watching television has been established by several studies. This is due to the fact that we often snack on high calorie junk food such as ice cream, chocolate and fried chips while watching television.

Guide to eating healthy at dinner time

1. Ensure that you are getting a balanced diet according to the Malaysian Food Pyramid. Include grains such as rice or bread, fish, poultry or legumes and vegetables in every meal including dinner.
2. Limit the intake of fried foods and foods high in fat and oil at every meal.
3. Familiarise yourself with typical serving sizes of food. Dinner should typically provide you with 400-500 calories.
4. You should ideally have your dinner between 6.30 -8.30 pm. If you go to bed late, you may consume light snacks  for supper such as fruit, bread, biscuits or a glass of warm milk.
5. Eating late at night is not encouraged as it may cause digestive discomfort and interfere with your sleep.
6. It is not advisable to have dinner while watching television as we tend to get distracted and eat mindlessly.
7. Avoid drinking tea or coffee after dinner as caffeinated beverages can interfere with your sleep.
8. If you are invited to a dinner party, remember that you don’t have to finish all the food that is served. Eat in moderation and take small servings of food at a time. Choose healthier foods such as fruits and plain water.

Examples of healthy dinner menus :

Reference :

• De Castro J.M, The Time of Day of Food Intake Influences Overall Intake in Humans, The Journal of Nutrition, 2004 : 104-111.
• De Castro J.M, Circadian rhythms of the spontaneous meal pattern,macronutrient intake and mood of humans. Physiology Behaviour 1987, 40 : 437-466.
• De Castro J.M, De Castro ES, Spontaneous meal patterns of humans : influence of the presence of other people, American Journal of Clinical Nutrition, 1989 : Vol 50, 237-247
• Julie C Lumeng, Katherine H Hillman, Eating in larger groups increases food consumption, Arch. Dis. Child. 2007 ; 92 ; 384-387.