4 hours Ago By Ana Morales
A balanced meal is key to maintaining consistent energy levels. This is why Nutritionist Natalia Quintero tells us about healthy dinner ideas, that could help combat premature fatigue . She says that feeling tired is often linked to unbalanced meals, particularly those high in carbohydrates that cause glucose spikes and subsequent crashes.
To counter this, she advocates for the 40-30-30 macronutrient ratio: 40% carbohydrates, 30% protein, and 30% fat. Choosing low to moderate glycemic index carbs can help stabilise blood sugar levels and prevent energy dips, ensuring you feel fresh throughout the day. Foods that support stable energy levels Not all carbohydrates cause glucose spikes.
Some are digested slowly, helping to sustain energy and prevent hunger. Quintero highlights the following: Managing fruit intake While fruits are nutritious, certain varieties with a high glycemic index, such as ripe bananas, dates, and grapes, can elevate blood sugar levels when consumed excessively. Quintero suggests keeping fruit portions at about 180 grams per meal, ideally mixed with other macronutrients to moderate glucose response.
Varieties like apples, oranges, and berries are preferred for balanced energy. Applying the 40-30-30 rule at dinner To visualise this ratio on a plate, Quintero advises dividing it into three parts: Healthy dinner ideas following the 40-30-30 ratio Quintero shares examples of balanced dinners: By adhering to these guidelines, meals can be optimized for sustained energy and reduced fatigue. Also Read: The best time to eat dinner, according to the experts Drinking herbal tea after dinner can improve your sleep quality, according to experts 5 expert-approved healthy dinner recipes you can make in 10 minutes.
