What to eat for dinner? It's healthy, nutritious, and helps with weight loss

Choosing high protein, low glycemic index, and high dietary fiber foods for dinner is not only healthy and nutritious, but also helps with weight loss. We recommend ingredients such as chicken breast, broccoli, quinoa, salmon, and Greek yogurt. Reasonable combination of these foods can prolong satiety, avoid nighttime hunger, and control calorie intake.

1. Chicken breast

Chicken breast is a typical representative of high-quality protein, with approximately 31 grams of protein per 100 grams and extremely low fat content. Its rich tryptophan can promote serotonin synthesis and help improve sleep quality. When cooking, it is recommended to boil or grill in water to avoid deep frying and preserve nutrients. Paired with lemon juice or vanilla seasoning, it can enhance the taste and is suitable as a main dish for dinner.

2. broccoli

broccoli is rich in vitamin C and dietary fiber, and its unique sulforaphane has anti-inflammatory effects. Steaming for 3-5 minutes can maximize the retention of nutrients, and pairing with minced garlic or olive oil can enhance flavor without significantly increasing calories. This cruciferous vegetable can enhance satiety and reduce the intake of other high calorie foods.

3. Quinoa

Quinoa, as a whole grain, contains complete protein and a large amount of magnesium, with a glycemic index of only 53. Boiled quinoa serves as a substitute for rice as the main dish, and when mixed with vegetables, it has a better taste in salads. Its slow-release carbohydrate properties can stabilize nighttime blood sugar levels and avoid fat accumulation.

4. Salmon

Salmon is rich in Omega-3 fatty acids, which help regulate blood lipid metabolism. Choose a portion of about 200 grams, wrap it in tin foil and bake it to lock in the juice. Eating with vegetables such as asparagus can form nutritional complementarity, and the DHA component can also promote brain health.

5. Greek Yogurt

Sugar free Greek yogurt has twice the protein content of regular yogurt and is suitable as a healthy dessert after dinner. Adding a small amount of blueberries or chia seeds can increase the intake of antioxidants. The probiotics it contains can improve the gut microbiota and have a positive effect on long-term weight management.

It is recommended to control dinner time between 18-19 o'clock, and the order of eating can follow the principle of vegetables first, protein second, and finally staple food. Taking a 15 minute walk after a meal can help with digestion and avoid lying down immediately. Long term maintenance of this dietary pattern, combined with regular sleep and moderate exercise, can achieve the effect of healthy weight loss without rebound. Pay attention to adjusting the types and portions of food according to individual differences, and consult a nutritionist if you have special health conditions.