Research has found that different foods affect us in different ways. What we eat and when can influence how we think, feel, and even sleep.
With this in mind, we’ve put together a list of the best and worst foods to eat at different times throughout the day – including for breakfast, lunch, dinner, and all the snacks in between.
Energising breakfast foods that will keep you fuller for longer
The best breakfasts are those that provide us with enough energy to face the day.
Generally speaking, foods that contain a healthy balance of protein, fat, and complex carbohydrates do this best. Unlike simple carbohydrates that provide short bursts of energy, complex carbs keep us feeling fuller for longer, and release energy more slowly.
Some good breakfast options include…
Oatmeal
Oats are a complex carbohydrate that contain plenty of fibre, protein, and fat.
Research has linked eating oats with weight loss (when eaten as part of a low-calorie diet), and a reduced risk of obesity because of the lasting energy they provide.
Even better, oats are delicious and extremely versatile – you can bake, microwave, and even chill them overnight. You’ll find plenty of good ideas in our list of 8 ways to enjoy oats for breakfast.
Eggs
Eggs are regarded as one of the most nutritious foods on the planet. One egg contains approximately 75 calories, 6g of protein, and 5g of healthy fats.
Research has also found that eggs can help to sustain energy levels and keep you satisfied for longer – potentially contributing to healthy weight loss. For example, this study found that people who eat eggs for breakfast are more likely to lose weight than those who eat bagels.
Plus, eggs can be enjoyed in so many different ways. Scrambled, hard boiled, in an omelette…the list goes on.
Why not check out these 10 quick and easy egg recipes for inspiration?
Chia seeds
Chia seeds contain a lot of fibre and are very water-absorbent. So, when they move through your digestive system, chia seeds expand in size significantly. This means that by adding even a small spoonful of chia seeds to your breakfast it can become far more filling.
For more information on the health benefits of chia seeds and ideas for how to use them, have a read of our article, here.
Breakfast foods to avoid
To start the day right it’s generally best to avoid foods that cause spikes in blood sugar, as this can lead to a sudden drop in energy soon after.
This includes simple carbohydrates made from refined flour (like pancakes) and refined cereals, pastries, and waffles; and foods that are low in protein and high in saturated fats, such as buttered toast.
Other breakfast foods to avoid include pre-made smoothies, low-fat yoghurts, and breakfast bars that have a lot of added sugar.
Lunch foods to help you avoid an afternoon slump
Lunch is the time to re-fuel and boost energy levels. And research shows that focusing on lean protein and healthy fats is generally the best way to avoid an afternoon slump. Healthy fats and protein are filling and have minimal impact on blood sugar levels.
It’s also important not to consume too many or too few calories at lunchtime, as this has been noted as another common reason that many of us feel tired in the afternoons.
Below are some top lunch options to consider…
Protein-rich salads
Salads are refreshing, light, voluminous, and filling. Adding a topping of healthy fats like nuts, seeds, or avocado provides a healthy dose of omega-3 fatty acids; and lean proteins like chicken, fish, or lean beef provides an extra energy boost.
From BBQ chicken to egg and bean salad, check out these high protein salad recipes from Crispy Food Ideas to get inspired.
Vegetable pasta
If you’re craving some carbs, consider swapping regular pasta for a vegetable version. These days, you can find pasta made from chickpeas, legumes, or even zucchini – all of which can offer a healthy dose of fibre and leave us feeling satisfied.
It’s generally best to stick to a sauce that’s rich in healthy fats, like this avocado one from Taste of Home, rather than pasta sauces with lots of added sugar.
Frittata
Similar to an omelette, frittata is a baked egg dish with various fillings that can be served hot or cold.
Eggs are protein-rich, easy to digest, and provide sustained energy. Plus, frittatas are simple to customise using other energy-boosting foods.
For example, this vegetable and salmon frittata recipe from Tesco Real Food is packed with nutritious veg and omega-3s, and is surprisingly light in calories – containing just 252 per serving.
Lunch foods to avoid
To see you through the afternoon, it’s generally best to avoid eating refined carbohydrates and high-sugar foods like pasta, pizza, pastries, bread, chips, rice, pasta sauces with high sugar content, energy drinks, and condiments like BBQ sauce and ketchup.
Foods like these are rapidly digested, release energy quickly, and can leave you feeling sluggish and tired come mid-afternoon. If you’re craving a hit of carbs, simply swap white bread, pasta, or rice for whole grain versions.
Afternoon snacks to keep your energy up
It’s normal to feel a bit sleepy in the afternoon; research shows that the ‘sleep signals’ of our circadian rhythm peak at nightime and during the afternoon, around 2–3pm.
A lot of snacks are high in refined carbohydrates and added sugars, but low in energy-boosting nutrients like fibre and protein that fill you up. So, it’s important to be mindful of what you’re snacking on and how it makes you feel.
Some good afternoon snack options include…
Bananas
Bananas are a fantastic option for a quick snack that’ll provide you with a sustained source of energy. They’re a natural source of sugar and are rich in fibre (which helps to slow down the digestion of sugar and provide a steadier supply of energy). Bananas also contain generous amounts of vitamin B6, which our bodies use to create energy.
In this study, eating one banana before a long bicycle ride improved performance and endurance as much as a carbohydrate drink. So, a banana could give you exactly what you need to avoid that afternoon slump.
Hummus, veg sticks, and whole grain crackers
Made mostly from chickpeas, hummus is rich in soluble fibre, healthy fats, and protein – and has a low glycemic index. This means that the body digests and absorbs it slowly.
This study found that white bread releases four times more sugar into the bloodstream after a meal than hummus, despite containing the same amount of carbohydrates.
You can enjoy a side of carrots, peppers, cucumber sticks, or whole grain crackers alongside your hummus.
Green tea
Many of us rely on a caffeine boost to see us through the day. But next time you go to reach for a coffee, consider swapping it out for a mug of green tea instead.
As well as its caffeine content, green tea also contains the amino acid L-theanine. Research has found that caffience and L-theanine together have a powerful synergising effect and can improve brain function. As a result, many people have reported feeling significantly more productive and energised when drinking green tea instead of coffee.
If you’re a fan of tea, you might enjoy reading our article on the health benefits of 9 different types of tea.
Afternoon snacks to avoid
Anything high in sugar or refined carbohydrates like chocolate, sweets, pastries, and white bread, are best to avoid as an afternoon snack. While these might provide a good short-term fix, sudden energy drops won’t be far behind.
It’s also worth taking note of snacks like energy and granola bars. While made with healthy ingredients like honey, oats, and fruit, these products often contain a lot of added sugar.
Dinner foods to help you relax before bed
At dinner time, most of us are looking forward to a hearty meal that’ll help us wind down after a busy day. And the good news is that some foods contain vitamins and nutrients that have been proven to help you relax.
Below are some of the best dinner options to consider…
Fatty fish
Fatty fish like salmon, mackerel, and tuna contain high amounts of omega-3s, which research has shown can increase the amount of serotonin produced by the nervous system and help us sleep better.
For meal inspiration, check out these tasty fish recipes, where you’ll find everything from fish tacos to ceviche.
Chickpeas
Studies continue to link sources of plant-based protein, like chickpeas, with many health benefits. When it comes to winding down, chickpeas’ main draw are their vitamin B6 and amino acid tryptophan content.
Vitamin B6 helps the body convert tryptophan into serotonin, then melatonin, which helps us relax and prepare for sleep. In fact, research suggests that consuming vitamin B6 from foods like chickpeas daily can encourage sound and undisrupted sleep.
Chickpeas are very versatile and can be added to most dishes, like the chickpea fajitas and burgers from this list of delicious chickpea recipes from BBC Good Food.
Turkey
Research has found that people tend to feel sleepy after eating turkey. Experts have put this down to turkey’s tryptophan content – an amino acid which stimulates the production of melatonin (the hormone responsible for regulating your body’s internal clock).
Turkey’s protein content may also play a role in promoting tiredness, as there’s evidence to show that consuming moderate amounts of protein before bed may improve sleep quality – including waking up less in the night.
Dinner foods to avoid
Some foods can leave us feeling the opposite of relaxed in the evening – sometimes even uncomfortable.
For example, spicy foods are best to avoid at dinner time – especially if you’re going to be laying down soon after eating because they can cause heartburn. Equally, greasy, fatty foods like burgers, sausages, and pizza are harder to digest and can take a toll on the gastrointestinal tract and disrupt sleep.
Where possible, it’s best to avoid alcohol too because it can trigger the release of cortisol (stress hormone), increase anxiety, and impact quality of sleep. Plus, research shows that drinking alcohol can actually make you feel hungrier and crave carbohydrates.
Pre-bedtime snacks for improving sleep quality
There are various strategies used to promote good sleep – like journaling and limiting screen time. However, what we eat before bed can also have a significant impact.
Below are some of the best pre-bedtime snack options…
Almonds
Research suggests that almonds may help to boost sleep quality because, along with some other nuts, they’re a source of melatonin.
In addition, almonds are rich in magnesium (one ounce provides 19% of your daily requirement), which can improve sleep – especially in people with insomnia. Experts believe that magnesium’s role in improving sleep is related to its ability to reduce inflammation and cortisol levels which is known to disrupt sleep.
Chamomile tea
There’s evidence to suggest that drinking chamomile tea can reduce anxiety and depression – two conditions often linked with insomnia. In addition, chamomile tea contains the antioxidant apigenin, which binds to receptors and increases tiredness.
For example, in this study, adults who consumed 270g of chamomile extract every day for 28 days fell asleep 15 minutes faster and woke up less during the night compared to those who didn’t consume it.
Kiwi fruit
Kiwis are low-calorie, highly nutritious fruits and, according to studies, may be one of the best foods to eat before bed.
In this four-week study, adults who ate kiwi fruit one hour before going to bed each night fell asleep 42% more quickly than those who didn’t eat anything. What’s more, their ability to sleep without waking throughout the night also improved by 5% – and total sleep time by 13%.
These effects have been linked with kiwi’s serotonin content – which is known to regulate sleep – as well as the presence of vitamin C and carotenoids, which have strong anti-inflammatory properties.
Pre-bedtime snacks to avoid
Anything containing high levels of caffeine, like chocolate, coffee, tea, and energy drinks, are best to avoid before bed. Research shows caffeine consumption can cause more rapid eye movement (REM) during sleep, which reduces deep sleep and can make us feel groggy the next morning.
Strong cheese and preserved meats like ham, pepperoni, and bacon are also worth avoiding as they contain high levels of the amino acid tyramine. Tyramine can increase alertness by stimulating the production of ‘fight or flight’ hormones.
Any foods containing high amounts of sugar or salt, such as ice cream, sweets, crisps, and salted nuts, can also disrupt sleep by causing blood sugar spikes and dehydration.
Final thoughts…
It’s amazing how much what we eat affects us. Taking time to consider what we’re eating at different times during the day could make a huge difference to how we think, feel, perform, and even sleep.
For more healthy diet tips, you can head over to the diet and nutrition section of our website. Here, you’ll find everything from vitamin and mineral guides to information on how to boost your metabolism.
Do you only eat certain foods at particular times during the day? We’d be interested to hear from you in the comments below.