Consistency Counts at Dinner Time

Poor eating habits late in the day have been linked to many health problems

March 2021

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By Alex White, Dr. Nick Beard and Dr. Robert Ostfeld

Why does dinner matter?

Poor eating habits late in the day are linked to obesity, poor sleep, inflammation and high blood pressure. But fatigue, family, friends, drink and restaurants can all encourage them. We need a game-plan to overcome these pressures.

Getting Started

Pasta

Pasta can be part of a healthy plant-based diet. Veggie-versions are quite common and widely accepted. There are five rules to follow though:

• Only eat wholegrain pastas (they have fewer calories and more fiber).

• Use a plant-based sauce or simply cooked vegetables as the topping.

• Avoid adding too much oil or salt (use pepper or other spices instead).

• Skip the cheese or find a non-dairy cheese you like (which can be tricky).

• Watch your portion sizes and don’t make pasta a daily habit.

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Curries

There’s a long tradition of plant-based eating in all cultures but it is still particularly strong in the cuisines of india, pakistan and thailand. Curries and other dishes from these places are a great starting place for ideas.

Cooking without oil

Cooking without oil is surprisingly easy once you give it a go. Steaming, baking, roasting or sautéing with vegetable broth, water or wine can all be done without sacrificing the flavor.

Eating out

Dining out can be one of the biggest challenges you are likely to face as you move towards a whole-foods, plant-based diet. Here are some ways you can overcome it:

• Call the shots (if you can). Research restaurants near you with plant-based (or ‘vegan’) menu options and try to steer your party to them.

• Look ahead. If possible, look at the menu online before you go. If there are no options you like, think about ways you might be able to change or combine dishes.

• Befriend the waiter. Tell them upfront you’re trying to avoid animal products and go light on oils and ask them for help selecting a dish and communicating with the chef. Most will be happy to assist.

• Get creative. If you end up with a meal based on a few plant-based sides don’t worry. There’s plenty of protein in a plate of vegetables and a lot more besides. You don’t always have to eat a ‘typical’ meal.

Common mistakes

Late dinners

There’s clear evidence that we tend to make poor food choices later in the day. This can lead to weight gain which may increase risk for heart disease and other conditions. one study also found that people who ate within two hours of going to bed were nearly three times more likely to have high blood pressure. so, if you can get into the habit of eating earlier in the evening we recommend doing so.

Caving in

It can seem like family, friends and strangers alike all want answers about why you’re eating a plant-based diet. Some are simply curious or making conversation. But you may also find people who feel threatened or angry about your decision. Here are some tips to help you avoid caving in under pressure:

• Pick your battles. If you’re worried someone is going to give you a hard time about your diet, try to find ways to spend time with them when you won’t be eating together for a while.

• Be ready. If you know a teasing or an interrogation is coming (however friendly), be prepared in advance. What parts of the program are they likely to find confusing, threatening or appealing? Should you emphasize the science and the health aspects? Or would they be more interested in the environmental benefits? Or would it help to tell them about the many celebrities and athletes who have gone plant-based?

• Stand your ground. At the end of the day this is a personal decision that’s yours and yours alone. Be confident in your position and try not to worry about what others are thinking or saying about you.

• Take a punt. If you’d rather not discuss it, think of ways to change the subject if it comes up. Or, why not watch a documentary on the topic of plant-based eating? That way you can politely end the conversation by suggesting they watch it and tell you what they think.

• Ask us for help. There are lots of myths about plant-based diets. For example, people might say you won’t be able to get enough protein, calcium, iron, vitamin-d or other nutrients. If you find you’re in doubt about things like this, please raise them with your coach. Most of these concerns are based on myths, but we’re always happy to discuss ways to meet your personal needs while sticking to a completely or largely plant-based diet.

Useful Resources

If you’re looking for ways to start cooking without oil, there’s a good short article on the topic at www.ornish.com. Many plant-based cook books also cover this topic directly or indirectly. Of course, if you find recipes that still require oil you can also just tweak them as you go.

Happycow.net is a useful resource for finding plant-based restaurants and meals in your local area, as is google maps. Food apps like open table and seamless also allow you to search for plant-based restaurants and dishes pretty easily (try filtering on ‘vegan’ or vegetarian’ as well as plant-based for the best results).

Alex White and Dr. Nick Beard Co-Founded Brightplate.

Dr. Ostfeld is the Director of Preventive Cardiology at Montefiore Health System and a Professor of Medicine at Albert Einstein College of Medicine. He has an MD. form Yale University School of Medicine and an MSc. from Harvard School of Public Health. He is a Fellow of the American College of Cardiology.