7 foods to favour in the evening

What should be on your plate in the evening? Here are a few pointers: seven foods to favour in the evening. Nutritious, delicious and packed with goodness, they have their place at dinner!

Food 1 to favour in the evening: green vegetables

Vegetables, in general, should be part of every meal, both because they’re low in calories and rich in fibre and nutrients. But leafy green vegetables (lettuce, spinach, courgette and broccoli) offer an extra benefit: they contain vitamin B9. That’s one more reason to put them on the menu (see also our article on stress).

Food 2: grains and pseudo-grains

Carbohydrates have something of a bad reputation right now. They’re blamed for weight gain and sensitivity issues (thanks to gluten). Yet they have their place in a balanced diet: among other things, they provide fibre. They also contain tryptophan, an amino acid. You can eat them in the evening, in a sensible portion as part of a balanced dinner. To find out more, read our advice on evening cravings and on maintaining a healthy weight. To make the most of them, opt for certain grains and pseudo-grains, such as quinoa, oats, rice or rye.

Food 3: eggs

Protein intake in the evening should often be kept moderate, especially fatty proteins (think certain meats). Eggs, however, are the exception to the rule: they’re light and easy to prepare, and they’re also rich in tryptophan, an amino acid. So they have their place in the evening. Prepare them with minimal fat, ideally soft-boiled or hard-boiled. An omelette with green vegetables or soft-boiled eggs on a salad make a simple dinner that’s quick to prepare.

Food 4: dark chocolate

Yes, chocolate is calorie-dense and not exactly the first thing that comes to mind when watching your figure. But (and there is a but), it contains, among other things, magnesium, as well as vitamin D. And to top it all off, a small amount is enough to enjoy it. So, to enjoy it in moderation:

• choose dark chocolate with a high cocoa content (that’s where all the good stuff is!);
• stick to just one square in the evening;
• eat it right after your meal, after foods rich in fibre, rather than on its own later in the evening.

Food 5: soup

The classic “soup and off to bed” saying has its merits… but not entirely. Let us explain! A vegetable soup is an excellent evening choice: it’s rich in water, it’s wonderfully comforting and it’s light (see also our article on bloating). That said, on its own it makes a rather small meal, as it’s quickly digested. So yes to soup, but it’s worth pairing it with a source of carbohydrates or lean protein. We suggest adding a little fish (ideally one rich in vitamin D, such as salmon or sardines) or two slices of toast (for example, toasted bread with a little hummus).

Food 6: oily fish

As mentioned above, fish, especially salmon, sardines, trout and mackerel, are worth prioritising in the evening. Why? Because they combine a high vitamin D content with omega-3 DHA. They’re also high in protein (see our craving-busting tips). One caveat: enjoy them in moderation and avoid larger quantities, as they are oily fish.

Can you eat sardines in the evening, even tinned ones?

Yes. Sardines are among the oily fish to favour at dinner, alongside salmon, trout and mackerel. They contain vitamin D, omega-3 DHA and protein.

Fresh or tinned, sardines work well for a simple evening meal. Two common-sense tips apply. First, keep to a sensible portion, as oily fish are high in fat. Second, keep the preparation simple, without rich sauces, so your dinner stays light.

What to eat with sardines in the evening?

They go easily with the other foods on this list. A vegetable soup to start, followed by a few sardines: that’s the pairing suggested above. You can also serve them with green vegetables (lettuce, spinach, courgette, broccoli) or a small portion of grains such as quinoa, rice or rye. Another quick idea: sardines on toast, with tinned sardines mashed onto slices of toasted bread and a green salad on the side.

Food 7: banana

Here’s a fruit with a lot going for it! First, let’s put a myth to rest: eaten in sensible amounts, bananas don’t need to be banned from dinner. Their natural sweetness makes them an indulgent way to end the meal (you’ll find more ideas in our selection of snacks). What’s more, they bring together three interesting micronutrients: magnesium, potassium and tryptophan. For variety, pair them with other fruits, a handful of nuts (almonds, cashews) or some seeds (sesame, pumpkin). In short: for dinner, treat yourself to a smoothie bowl made with banana. Enjoyment and controlled calories.

Frequently asked questions

Are sardines good for you?

Sardines can be part of a varied diet, eaten in sensible amounts. What they contain is covered in the section on oily fish (food no. 6). If you have a medical condition or follow a special diet, ask your GP or another qualified professional for advice.

Why eat sardines in the evening?

Because they combine vitamin D and omega-3 DHA, as explained in the section on oily fish. They’re also high in protein.

How should you cook sardines for dinner?

The simplest option is a plain, low-fat method: grilled, baked or cooked en papillote, with a drizzle of oil, a squeeze of lemon or some herbs. It’s best to avoid frying them in the evening. Tinned sardines are already cooked and can be eaten as they are; just pour off the oil if you’d like to use less of it.

Related articles

• Which fruit to eat in the evening? Ideas for dinner
• What to eat in the evening after exercise?
• Fruit-infused water: 9 easy homemade recipes

Useful categories: Slimming Nutrition, Slimming Solutions.

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