Have you ever felt that even though you eat healthily, you are still tired, bloated, or simply don’t feel good about yourself? It may not be what you eat, but when! Our body’s internal clock, our circadian rhythm, greatly influences how it processes food and when it needs certain nutrients. If our meals are not in sync with this rhythm, it can even lead to digestive problems, energy level fluctuations, and weight gain.<\/p>\n\n\n\n
Let’s see when to eat what to eat so that you get the most out of your food and your body functions at its best!<\/p>\n\n\n\n
Are you eating everything at the wrong time? We show you when to eat what to eat!
Breakfast (approx. 7:00 \u2013 9:00): Start your day with energy!
In the morning, your body is most sensitive to insulin and needs energy to start the day. This is when you should eat high-fiber, complex carbohydrates and quality protein.<\/p>\n\n\n\n
What to eat:
Complex carbohydrates: Whole grains (oatmeal, whole grain bread, brown rice porridge), fruits (berries, apples, bananas). These provide slow-release energy.
Protein: Eggs, yogurt, cottage cheese, cottage cheese cream, plant-based protein powder, lean ham. Protein helps to keep you full and protect your muscles.
Healthy fats: Avocado, nuts, seeds (chia, flaxseed), a little olive oil.
What to avoid: Sugary cereals, white bread, pastries, sweets made with a lot of sugar. These cause a sudden rise in blood sugar, followed by a rapid drop, and you will soon be hungry again.
Breakfast (approx. 10:00 \u2013 11:00): Maintain your energy levels!
The goal of breakfast is to avoid hunger pangs until lunch and stabilize your blood sugar levels. Choose foods that are easy to digest but nutritious.<\/p>\n\n\n\n
What to eat:
Fruits (apples, pears, bananas, oranges)
A handful of oil seeds (almonds, walnuts, cashews)
Yogurt or kefir
Vegetable sticks (carrots, cucumbers) with hummus
What to avoid: Sugary drinks, sweets, chips.
Lunch (approx. 12:30 \u2013 14:00): Refuel for the afternoon!
For lunch, you can eat a larger amount of food that will give you energy for the afternoon’s work, but don’t overdo it so that you don’t feel tired afterwards.<\/p>\n\n\n\n
What to eat:
Lean protein: Grilled chicken\/fish, turkey, legumes (lentils, chickpeas), tofu.
Complex carbohydrates: Brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur.
Vegetables: A generous portion of fresh or steamed vegetables (lettuce, broccoli, spinach, cauliflower).
Healthy fats: Salad dressing made with olive oil, avocado.
What to avoid: Fatty, heavy, fast foods, large portions of breaded foods. These weigh you down and can cause fatigue.
Snack (around 4:00 PM \u2013 5:00 PM): Prevent afternoon fatigue!
Snacking can help you bridge the time until dinner and prevent overeating in the evening.<\/p>\n\n\n\n
What to eat:
A piece of fruit and a small handful of seeds
Rice crackers with tuna\/egg
Greek yogurt with berries
A small slice of wholemeal bread with cheese\/cold cuts
What to avoid: Cakes, chocolates, sugary drinks, which only give you a short-term energy boost and then cause a sudden crash.
Dinner (approx. 6:00 PM \u2013 8:00 PM): Light but nutritious!
After dinner, our body slows down, preparing for a night of rest and regeneration. That’s why it’s important to eat easily digestible, yet nutritious foods. Ideally, have dinner 2-3 hours before bedtime.<\/p>\n\n\n\n
What to eat:
Lean protein: Fried fish, chicken breast, tofu, eggs.
Non-starchy vegetables: Steamed broccoli, spinach, green beans, lettuce, tomatoes. \u00e1n
Healthy fats: Avocado, a little olive oil.
Small amount of complex carbohydrates (optional): If you have trained hard or if you are hungry, a small portion of brown rice, quinoa or sweet potato will do.
What to avoid: Large portions of pasta, white rice, fatty meats, heavy, creamy sauces, spicy or heavy foods, large portions of french fries. These are burdensome for digestion and can impair the quality of sleep.
In the evening (before bed): Avoid unnecessary calories!
If you are very hungry, choose something light.<\/p>\n\n\n\n
What to have (if you must): Herbal tea, a few almonds, a small glass of kefir, or a small portion of low-fat cottage cheese.
What to avoid: Any heavy food, sugary snacks, alcohol.
Summary:<\/p>\n\n\n\n
\u201cEating on time\u201d does not mean fasting or a strict diet, but paying attention to your body\u2019s signals. By consciously paying attention to when you eat, you can not only keep your energy levels stable, but your digestion can also become more efficient and you can feel better overall.<\/p>\n\n\n\n
Do you pay attention to the timing of your meals? Have you ever noticed when it is worth eating what?<\/p>\n\n\n\n
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