Nutritionist-approved healthy dinner ideas that will keep you energised all day long – Charm

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:

Legumes: Lentils, chickpeas, and beans are high in fibre and protein, stabilising blood sugar.
Low glycemic index fruits: Apples, pears, cherries, and berries.
Whole grains: Quinoa, oats, barley, and brown rice provide complex carbohydrates for steady energy.
Whole-grain bread and pasta: Retain more fibre and nutrients than refined versions.

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:

Two-thirds for vegetables (preferably of varied colours).
One-third for quality protein like chicken, fish, eggs, or tofu.
Small portions of fats, such as olive oil or nuts, can serve as toppings. Optional carbohydrates like whole grains or legumes can replace fruit in this meal.

Healthy dinner ideas following the 40-30-30 ratio

Quintero shares examples of balanced dinners:

Grilled chicken breast with stewed vegetables and olive oil.
Fish served with a salad topped with nuts or avocado.
French omelet with vegetable ratatouille.
Scrambled eggs with prawns, spinach, mushrooms, and feta cheese, accompanied by whole wheat bread.
Green salad with tofu and avocado.
Turkey tacos with whole wheat tortillas, onions, peppers, and guacamole.
Baked salmon with asparagus and quinoa.
Spinach salad with eggs, sweet potato, tofu, olives, and sesame seeds.
Broccoli salad with red quinoa, edamame, and pumpkin seeds.

By adhering to these guidelines, meals can be optimized for sustained energy and reduced fatigue.