Breakfast - eat yourself, share your lunch with a friend, and give dinner to the enemy. And we do not agree with the last one, unless of course your dinner is harmful or over-calorie. Never refuse dinner! This will help proper nutrition and even weight loss. Here are some rules on how to do this qualitatively:

1. Serving size and food ratio

A handful or something that fits in two palms is your standard portion. On average, it is about 350 g for a man and 250 g for a woman. An important rule: the vegetables and greens on the plate should be 2 times more than the protein.

2. Calorie portions

The average calorie evening meal - up to 400 kcal (for those who lose weight - 300-350 kcal). Proper dinner should be balanced, but not high-calorie: ideally, if the last meal accounts for 20-25% of the total caloric intake of the daily ration.

3. Dinner time

The time of the last meal depends primarily on the mode of the day, so for each person it is individual. The main condition is to have dinner no later than 3-4 hours before bedtime. For example, if you go to bed at 21.00, then the last time it is desirable to eat at 17.00, but if closer to midnight, then you can have dinner at 19.00-20.00.

4. Forbidden products

If the evening meal includes a portion of fried potatoes, which is adjacent on a plate with a juicy pork chop, supplemented with mayonnaise salad and cake, then it is better, according to popular wisdom, to give dinner to the enemy. Such a menu and a figure spoils, and health is harmful. All cereals, except buckwheat, cornflakes, salted nuts, fried meat, potatoes, legumes, ketchup and mayonnaise, are included in the list of forbidden dishes for dinner. Pasta, dumplings, ravioli, bakery products, including white bread, chocolate and other sweets are also not recommended for an evening meal.