Health – Why timing matters

The start of a new year is the perfect time to set fresh goals and renew your focus on health. One of the most common questions I get ask at this time of year is, “What should I eat to be healthier?”

While what you eat is important, there’s something else in nutrition that’s equally powerful – when you eat. Adjusting the timing of meals can significantly improve your energy levels, digestion and even your ability to manage your weight.

It’s common for Kiwis to eat most of their daily calories during the second half of the day. This may fit into our busy schedules, but it is not ideal for optimal health. Eating greater amounts of food later in the day (when your body is tired) puts strain on your digestive system, disrupts blood sugar levels and can leave you feeling sluggish.

Instead, when you fuel your body in the morning and throughout the earlier half of the day, you provide it with the energy it needs when you’re most active. This allows your body to efficiently process and utilise the nutrients you consume, rather than storing them for later.

Here are some simple strategies to help you adjust your eating schedule:

• Don’t skip breakfast or delay eating. Eat your first meal within two to three hours of waking and make sure your meal has plenty of protein and healthy fats to kickstart the day. Eggs on toast with avocado or a protein shake are great options.

• Eat dinner earlier. Finish your evening meal at least four hours before bedtime. This gives your body ample time to digest the meal before you sleep.

• Avoid eating after dinner. Once you’ve had your evening meal, resist the temptation to snack especially on sweet, crunchy food like biscuits. This allows your body to stabilise blood sugar levels before bed and recover overnight without the added task of digesting extra food.

• Swap meals around. Try eating lighter foods for dinner, like an omelette or fruit with yogurt, and have a more substantial meal earlier in the day, with meat and vegetables.

If you’re used to eating larger meals at night and you don’t feel hungry in the morning, changing your eating schedule might be a challenge in the beginning. However, many of my clients find that by eating less at night, they start waking up with an increase in their morning appetite and overall energy.

As we embrace the new year, why not give this a try? You might be surprised at how much of a difference changing when you eat will make to your energy levels and health this year.