Are you a dessert person, a fan of the midnight snack, or someone who enjoys returning home from the long work day to a hefty dinner? I sure am, but I have started to rethink these habits. Since reading a recent EDIS publication on chrononutrition, I wonder how I can better maintain my health by being conscious of the timing of my meals. Chrononutrition is a diet approach that aims to sync eating with one’s circadian rhythm. This approach optimizes physiological processes and helps prevent chronic diseases.
EDIS publication #FSHN25-2, “Chrononutrition: Optimizing Individualized Nutrition with Circadian Rhythm,” reviews the basics of chrononutrition and the current research in its field. It succinctly covers common eating behaviors and how they overlap with chrononutrition. Some behaviors include skipping breakfast, intermittent fasting, utilizing eating windows, choosing eating times, and so forth. The discussions on eating late in the day are most relevant to my life.
Eating After 8 p.m.
I used to think the “no eating after 8 p.m.” rule only applied to people who were not active after that hour. Considering myself a night owl, I am usually active well after that time. I thought people who are inactive after 8 p.m. should not eat late because (1) bodily processes, like the metabolism, would slow down for the sleeping period and (2) the eater would consume energy but not exert themselves to offset the gain in calories. The true reasons are likely more complex than these assumptions of mine. I know eating late can lead to acid reflux, which ought to be enough reason to ward off my late-night snack decisions.
However, this publication poses another element involved: Melatonin levels in the body rise a few hours before bedtime. This is the hormone that promotes and regulates sleep. Delaying sleep could affect the quality and quantity of sleep. Late-night foods tend to be high in calories and low in nutrients. Therefore, eating late-night foods could delay sleep and sleepiness, provide little nourishment, and erode your sleep quality.
I want to ensure I get restful sleep and maintain good metabolic health. Hence, I should try to cease eating after 8pm and better listen to my body’s sleep cues. I can still be a dessert person. Of course, I may need to consider eating that sweet treat earlier (and perhaps less frequently).
Eating a Big Dinner
Another interesting habit discussed by this publication is the timing of one’s largest daily meal. Dinner is always my largest meal of the day. I usually have more time in my day to cook dinner than breakfast or lunch, so it makes sense this would be the most elaborate meal. After a long day outside the house—whether for work, errands, or fun—I might want to replenish the energy I spent on a big day with a big meal.
However, research suggests that partaking in dinner as the largest meal of the day is linked to higher risks for obesity and cardiometabolic diseases. The publication discusses some interesting studies that support this claim and highlight potential benefits to eating breakfast or lunch as the biggest meal of the day. Again, eating foods high in calories and low in nutrients so close to bedtime could negatively affect sleep. Meanwhile, eating a big breakfast or lunch would fuel daytime energy.
I admit this will be a difficult habit for me to break, as I am not a morning person and usually only have time for a quick breakfast. Also, my lunchtime is often limited. In learning this new information, I have started to forego eating a second portion of food at dinner, instead saving the rest for meal-prepped lunches. I hope, in time, I can adjust my eating schedule to have a bigger breakfast but moderate meals for lunch and dinner.
Final Thoughts
Consult a registered dietitian before making any lifestyle changes, including habits that might incorporate chrononutrition into a diet approach. Not every approach to diets and healthy eating works for everyone. It is important to receive advice from a qualified professional, who could offer individualized care and the most up-to-date guidance and research information.
Changes to your routines, habits, and activities you enjoy (like eating delicious food), can seem uncomfortable or daunting. Nevertheless, change is important. Facing these sometimes negative feelings is important for making positive changes to improve your health and quality of life.
Read More
Read the full publication on chrononutrition. Learn from current research what benefits and risks can result from certain eating behaviors in relation to one’s circadian rhythm.
Remember to Ask IFAS when looking for resources on similar topics. For example, see the Ask IFAS topic pages for Healthy Lives and Eating Well.
Check out IFAS Blogs for more information on related topics, such as one on Sleep Tips.
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