Winter makes most of us stay in, wrapped in our blanket and snack on rich foods. A warm plate at the end of the day feels comforting, but small dinner habits can change your sleep, energy and long-term health. While eating unhealthy, heavy dinners can invite various health issues. Understanding the dos and don'ts will help ensure you stay healthy while also enjoying a warm and cozy dinner this winter. Keep reading as we share some simple winter dinner dos and don'ts you should consider following for better health.
Consider these dinner dos and don'ts to stay healthy
1. Do: Finish dinner earlier, aim to stop 2–3 hours before bed
Eating very late slows overnight metabolism and can raise overnight blood glucose; several controlled studies show late dinners impair nocturnal glucose handling and reduce fat burning. Finishing dinner earlier gives your body time to digest and aligns meals with your biological clock, which supports weight and metabolic health.
2. Don't: Make dinner your biggest meal of the day
A large, calorie-dense dinner increases the chance of reflux, poor sleep and weight gain because when you lie down after a heavy meal, upward acid reflux and disturbed sleep are more likely. Keep dinner moderate, save larger portions for earlier in the day.
3. Do: Prioritise lean protein + fibre
Protein keeps you full and helps muscle repair; fibre from dals, vegetables and whole grains slows digestion, stabilises blood sugar and keeps you satisfied so you don't snack later. A plate built around a small portion of protein, a bowl of sabzi, a fist of whole grains and a bowl of salad or soup is a smart winter dinner.
4. Don't: Rely on fried, heavy or ultra-processed foods at night
Samosas, heavy gravies, fried snacks or store-bought ready meals are high in saturated fat, salt and simple carbs, they're harder to digest, raise post-meal blood glucose and can worsen reflux and sleep. Swap for a lighter, home-made version or limit portion size.
5. Do: Have a warm, hydrating soup or rasam as starter
Winter often reduces thirst; people drink less and become mildly dehydrated. Warm broths, rasam or thin dal soups count toward fluid intake and replace salts lost through breathing in cold dry air, they're comforting and help digestion. Studies support soups/broths as an easy way to increase fluid and nutrient intake, especially in older adults.
6. Don't: Use alcohol as a sleep aid or drink close to bedtime
Alcohol may help people fall asleep faster but it fragments sleep later in the night and reduces deep restorative phases. Drinking alcohol at dinner (or late evening) regularly worsens sleep quality and can increase snoring or breathing problems during sleep. If you drink, allow several hours between your last drink and bedtime.
7. Do: Add warming, immunity-friendly spices
Turmeric, ginger, cumin and black pepper are warming and traditionally used in Indian winters; they can add flavour so you eat less salt and fewer fatty sauces. While not a cure-all, spices can enhance taste and may have modest anti-inflammatory benefits when used within a balanced meal.
8. Don't: Skip dinner regularly or overcompensate at night
Skipping dinner often leads to overeating later or choosing high-calorie snacks. Irregular meal timing especially when paired with late night eating, disrupts circadian rhythms and has been linked to weight gain and cardiometabolic risk. A moderate, regular dinner helps keep blood sugar steady and prevents late-night binges.
Small changes at dinner time work especially well in winter because they combine comfort and health. These tips aren't medical prescriptions; if you have diabetes, GERD, sleep disorders or other health conditions, discuss meal timing and composition with your doctor or dietitian.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
References
Metabolic Effects of Late Dinner in Healthy Volunteers — National Institutes of Health, 2020.
The Impact of Meal Timing on Risk of Weight Gain and Related Metabolic Outcomes — NCBI, 2022.
Water, Hydration and Health — NIH, 2010.
Prevention and Treatment of Vitamin D Deficiency in India — NCBI, 2018.
Time-Restricted Eating: Benefits, Mechanisms, and Evidence — NCBI, 2020.
Effects of Alcohol on Quality of Sleep — NCBI, 2015.
Dietary and Lifestyle Factors Related to Gastroesophageal Reflux Disease — NCBI, 2021.
Night eating in timing, frequency, and food quality and risks — NCBI, 2024.
Sufficient water intake maintains the gut microbiota and immune homeostasis — NCBI, 2024.
Early Time-Restricted Eating and Weight Loss (randomized trial) — NCBI, 2022.
