According to the Sohu news website, Chinese experts say that dinner is an important part of family traditions and a time for bonding. However, overeating often occurs in the evening, increasing the risk of obesity, while skipping dinner slows down metabolism and hinders weight loss. Therefore, experts recommend a moderate, simple, and easily digestible diet.
Experts recommend eating dinner at home, where it's easier to control the amount of salt and oil. The meal should provide 30–40% of your daily nutritional needs and consist of grains, such as approximately 125 grams of whole grains, brown rice, millet porridge, small pieces of bread, or mantu, to ensure satiety and support digestive function.
In addition, up to 50 grams of animal protein is permitted , such as fish, beef, and lamb, whether steamed, grilled, or lightly fried. Animal protein products can be alternated with soy products, for example, combining meat, tofu, and vegetables in a single dish.
Vegetables are essential at dinner; experts recommend that adults consume 300–500 grams of vegetables daily , at least half of which should be dark leafy greens or other nutritious foods . A small amount of fruit or unsalted nuts is permissible after dinner , provided it does not exceed the recommended daily intake.
Experts also recommend light physical activity half an hour after eating , such as walking, doing housework, or avoiding sitting for long periods in front of a screen, as this helps control body weight and reduces the burden on the digestive process .
