What time is best for dinnertime?
When Merle Haggard sang, "Come home, come home, it's suppertime. The shadows lengthen fast. Come home, come home, it's suppertime. We're going home at last," you could almost smell the tantalizing aromas of his mother's home cooking wafting through the late afternoon air.
But for many folks, suppertime is a late evening pizza delivery or a multi-course meal at a restaurant that lasts until well past 8 p.m. And even if they cook the meal themselves, it's often a microwaved dish they gulp down an hour before they head to bed. Lots of data indicate that it's not a harmonious way to improve or maintain your health.
One study found that eating most of your calories earlier in the day helps maintain (or achieve) a healthier weight and improves metabolic markers like blood glucose and lousy LDL cholesterol levels. Another found that having dinner before 6 p.m. improved sleep duration and quality. Overall, multiple studies show that eating your last (light) meal early is optimal for overall well-being. And late-late-night eating or snacking on calorie-dense foods after 11 p.m. is truly risky. It's linked to an increased risk of death from cancer and diabetes.
So, aim for your last meal between 5 p.m. and 7 p.m. It might be vegetarian fare, focusing on salad, roasted or sauteed veggies on quinoa or couscous, and fresh fruit. A side portion (4 ounces or less) of salmon or skinless poultry is also smart. For more tasty ideas, my "What to Eat When Cookbook" offers recipes like Vegetable Ragout, Harissa-Baked Wild King Salmon Fillets, and Vegetable Farro.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at questions@longevityplaybook.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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