Key Takeaways
- Certain foods are better to eat for dinner than others, and healthy foods can have an impact on your sleep, energy levels, and overall health.
- A few of the healthiest, registered dietitian-approved foods to eat for dinner include salmon, quinoa, and beans.
- Some foods you should avoid eating for dinner are sugar-sweetened drinks and anything with caffeine.
We’re often told breakfast is the most important meal of the day, but what you eat for dinner is just as vital too. Dinner, after all, is the last meal before bedtime—so it can affect how well you can fall (and stay!) asleep. Certain foods and nutrients can even influence the quality of your slumber, plus how your body repairs itself overnight. But what are the healthiest foods to eat for dinner, exactly? Ahead, dietitians share their top picks, along with what makes each one so good for dinnertime.
Healthiest Foods for Dinner
Ready for a healthy dinner? Make sure your meal includes one (or a few) of the following foods:
Lean Beef
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“Lean beef is an excellent source of high-quality protein and iron, both essential for muscle repair and energy levels,” says Amy Goodson, MS, RD, CSSD, LD, registered dietitian. Protein also promotes satiety, keeping you full throughout the night, while iron supports oxygen transport in the body, she notes. This can help reduce the risk of iron deficiency, a condition that can cause restlessness at night. What’s more, lean beef “contains vitamin B12, which supports brain function and helps prevent fatigue,” shares Goodson. For a hands-off meal, try our Slow-Cooker Black Bean and Zucchini Chili with lean ground beef. Alternatively, if you need something to eat ASAP, throw together this Simple Shepherd’s Pie.
Leafy Greens
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Leafy greens like spinach, kale, and Swiss chard are rich in magnesium, which can relax muscles and promote a good night’s sleep, notes Goodson. “They also provide fiber to aid digestion and support gut health, preventing discomfort that could interfere with rest,” says Goodson. Leafy greens are also rich in folate—an essential nutrient that supports the production of serotonin—a neurotransmitter involved in mood regulation and sleep, per Goodson. Toss a handful of leafy greens in your next dinner soup or stew, like this One-Pot Sausage Gnocchi Soup, which would go great with spinach or kale.
Beans
As a source of plant-based protein and fiber, beans are excellent for keeping you full so you can comfortably fall asleep. “Beans also contain magnesium, which supports sleep and blood sugar balance, ensuring you experience fewer cravings at night,” says Emily Villaseca, RDN, registered dietitian nutritionist and founder of Pass The Chia. The best part? Every type of bean is fair game, so feel free to choose your favorite—whether that’s pinto beans, black beans, or cannellini beans. The quickest option is to make Simple Kidney Beans and Rice, but if you have more time, try our Black Bean-Oat Burgers or this One-Pot Chicken Sausage and Beans.
Avocado
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In case you need a reason to make extra guac, avocados are another one of the healthiest foods to eat for dinner. They’re rich in fiber and monounsaturated (“good”) fats, both of which contribute to satiety so you can rest well throughout the night. “Avocados also provide micronutrients like folate, which helps make DNA and red blood cells, and potassium, which is involved in muscle and heart health, and water balance,” says Johna Burdeos, RD, registered dietitian. Enjoy the creamy green fruit in Grilled Chicken and Corn Salad With Avocado or Chicken and Avocado Rice Bowl.
Quinoa
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A type of whole grain that’s technically a seed, quinoa is packed with fiber, a nutrient that provides sustained, slow-releasing energy, according to Goodson. Fiber is also key for regulating blood sugar levels, thereby preventing hunger pangs that can wake you up at night. Plus, quinoa is a complete protein, meaning it contains all nine essential amino acids the body needs to function. This is particularly beneficial for repairing your muscles overnight, Goodson notes. “Additionally, quinoa has magnesium, a mineral known to support relaxation and improve sleep quality,” adds Goodson. To enjoy the grain, whip up our Roasted Root Vegetable Bowls and pair ‘em with your favorite protein for a tasty dinner.
Salmon
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When it comes to the healthiest dinner foods, you can’t go wrong with salmon. “It’s a stellar source of omega-3 fatty acids (“good” fats) and vitamin D, both of which are linked to better sleep quality,” shares Goodson. Additionally, “omega-3s help reduce inflammation and support heart health, while vitamin D plays a role in regulating melatonin, the hormone that controls sleep-wake cycles,” Goodson continues. “The protein in salmon also aids in satiety, preventing late-night snacking.” For an easy salmon recipe, whip up Speedy Salmon Burgers or vibrant Salmon Tacos With Grapefruit Salsa.
Potatoes
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Potatoes are complex carbohydrates, which provide fiber to keep you satisfied through the night, explains Villaseca. They also “support heart health, your microbiome, and healthy digestion,” she adds. To enjoy potatoes for dinner in a way that won’t disrupt sleep, avoid deep-fried iterations, as the greasiness can make it difficult to sleep. Healthier ways to cook potatoes include baking, boiling, roasting, or air-frying, whether you’re making a Garlic-and-Herb Potato Salad or a classic baked potato.
Kiwi
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“Kiwi is a good source of sleep-promoting neurotransmitters, like melatonin and serotonin,” shares Villaseca. These fruits also packed with hunger-busting fiber, making it easier to slip into a peaceful slumber. Take a tip from Villaseca and enjoy kiwis as an after-dinner snack, or as part of your meal, such as in this Kiwi-Cucumber Relish paired with pan-seared fish or chicken tacos.
Nuts or Seeds
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Nuts and seeds are nutritional powerhouses, especially when it comes to sleep and dinner time. According to Burdeos, they offer a mix of protein, fiber, and healthy fats, all of which increase the sensation of fullness. Furthermore, most nuts contain sleep-promoting melatonin, with pistachios and almonds offering the highest amount, notes Burdeos. They also offer magnesium, which helps relax the body and mind, making it an ideal nighttime nutrient. To enjoy nuts for dinner, try Chicken Salad With Roasted Grapes and Almonds, or make Walnut Mushroom Bolognese for a hearty plant-based meal.
Dairy Products
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Dairy products like milk, cheese, and yogurt contain protein and tryptophan, an amino acid that turns to serotonin in the body. “These foods also contain calcium,” notes Burdeos. Although mainly known for its role in bone health, calcium can also affect your ability to fall asleep, so it’s important to get enough of it. “Plus, some people find the act of sipping on warm milk at night comforting and relaxing,” notes Burdeos. If you’re not lactose intolerant, you can incorporate dairy products into a meal, like with this Slow-Cooker Curried Chicken With Ginger and Yogurt.
Tart Cherries
As far as sleep-promoting foods go, tart cherries (and tart cherry juice) often top the list—so it’s no surprise that they are some of the best foods to eat for dinner. “Tart cherries are a natural source of melatonin, a hormone that regulates sleep,” explains Goodson. “They also contain antioxidants and [boast] anti-inflammatory properties, which support recovery and overall health,” adds Goodson. To promote relaxation and prepare your body for restful sleep, try adding tart cherries to a salad or grain dish for dinner, Goodson suggests. You can also sip on a glass of tart cherry juice before hitting the hay.
Healthiest Dinner Nutrients
When it comes to dinner, satiety-boosting nutrients are the name of the game. This includes protein, fiber, and healthy fats, according to Goodson. These nutrients will “keep you full, reducing the likelihood of overeating or waking up hungry in the middle of the night,” says Goodson. It’s also worth focusing on nutrients that soothe the body. Examples include magnesium and tryptophan, which aid restful sleep by supporting relaxation and melatonin production, Goodson notes.
Foods to Avoid for Dinner
Certain foods can make it difficult to get quality sleep, so it’s best to avoid or limit them at dinner. These foods include:
- High-sugar foods: “Sugary foods like pastries, desserts, and sugar-sweetened drinks can lead to a blood sugar spike and subsequent crash, potentially disrupting your sleep,” says Burdeos.
- Spicy foods: “Spicy foods can cause indigestion or heartburn before bedtime, and disrupt sleep,” notes Burdeos.
- Fried foods: According to Burdeos, fried and greasy meals can mess with your slumber by causing indigestion, heartburn, gas, or bloating. The same goes for heavy meals, so try to keep it light for dinner.
- Caffeine: Caffeine—whether in the form of coffee, soda, or chocolate—can “interfere with sleep by increasing alertness or causing acid reflux,” explains Goodson.
Is Dinner Important?
Eating dinner—along with breakfast and lunch—is a vital part of your everyday health. “Dinner plays a crucial role in providing the body with essential nutrients to support recovery, muscle repair, and energy replenishment after a long day,” explains Goodson. “It also helps stabilize blood sugar levels and prevent late-night cravings, promoting better sleep quality,” she adds.
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