We all know that what we eat has a huge impact on our physical well-being. But did you know that when we eat it also matters? In fact, as studies show, eating certain foods at the right times during the day will help you get the most health benefits from your diet.

To help you understand some of the most important nutrient timing rules, we have collected this simple information. Check and try to transform your eating habits.

What To Eat Throughout The Day

Dark Chocolate

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Breakfast: Eating a few pieces of dark chocolate for breakfast will provide your body with antioxidants that reduce aging and are good for your heart.

SNACK TIME If you eat more than 0.8oz (25g) of dark chocolate per day, your body starts turning the excess into fat deposits.


LUNCHTIME Meat serves as a great source of iron, providing life-giving oxygen to cells and organ systems. This, in turn, reduces fatigue and vulnerability to disease.

DINNERTIME Meat takes up to 5 hours to digest. Eating this product right before going to sleep can hurt your digestive system.


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LUNCHTIME Eating a handful of raw nuts (loz or 30g) will fill your body’s needs for omega-3 fatty acids. They keep the blood vessels in a state of tonus, regulate blood pressure, and have benefits on lung function.

DINNERTIME Nuts are high in fat and calories, so eating them for dinner may lead to a weight gain.


SNACK TIME Oranges improve the function of the digestive system, have an overall tonic effect on the body, and increase the metabolism.

EARLY BREAKFAST Eating oranges on an empty stomach immediately after waking up can cause allergic reactions and stomach irritation, which increases the risk of developing gastritis.


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BREAKFAST AND LUNCHTIME Durum wheat pasta are high in fiber which helps in cleansing the body and removing toxins from it. And pasta’s low glycemic index (40) reduces the risk of type 2 diabetes.

DINNERTIME Commonly served with meat, pasta is a high-calorie dish. For dinner, it is better to eat foods that are high in nutrients but low in calories.


DINNERTIME Zucchini is a good source of fiber that is perfect for cleansing the intestinal tract, even if you have had a busy lunch.

BREAKFAST In the morning, our body experiences a water shortage. Since zucchini has a strong diuretic effect, it may contribute to dehydration.


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BREAKFAST Organic acids found in tomatoes facilitate digestive processes and regulate the functions of the stomach and pancreas.

DINNERTIME A large amount of oxalic acid has a negative effect on water-salt metabolism. So eating tomatoes for dinner can cause swelling.


BREAKFAST Potato starch lowers your blood cholesterol level. Potatoes are also rich in minerals that your body needs.

LUNCH AND DINNERTIME Potatoes are 2-3 times higher in calories than other vegetables. So don’t eat too many potatoes for dinner.


LUNCHTIME Bananas contain high amounts of fiber which is good for improving digestion and curing heartburn.

DINNERTIME Eating bananas for dinner can disrupt the digestive system and may lead to mucus production.


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BREAKFAST Pectin, which is contained in the apple peel, helps the work of the intestines and removes carcinogens.

DINNERTIME Apples increase stomach acid and this can lead to discomfort. Also, pectin is hard to digest, especially during the nighttime.


EARLY BREAKFAST If eaten in moderate amounts, cheese prevents bloating and weight gain.

DINNERTIME Cheese is hard to digest. Eating it for dinner may lead to indigestion.


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BREAKFAST Sugar calories are much easier to burn if you eat sweet things for breakfast.

DINNERTIME Sugar irritates the digestive tract and leads to increased sleep disturbances. Too much sugar can also lead to weight gain.


LUNCHTIME High in carbohydrates, rice will keep you energized for the rest of the day.

DINNERTIME Rice can lead to weight gain.