🌾 3. Oatmeal
✅ best: Morning – Complex carbohydrates give lasting energy; Fiber helps regulate blood sugar.
❌ Avoid: At night – Can feel heavy on the stomach and cannot be digested well before bed.
🍅 4. Tomatoes
✅ best: Lunch – Rich in vitamin C and lycopene; Ideal for energy and immunity during the day.
❌ Avoid: At night – Highly acidic, which can trigger acid reflux or indigestion.
🍎 5. Apples best
✅: In the morning – High fiber content helps boost digestion and keeps you full.
❌ Avoid: At night – May ferment in the intestines and cause gas or gas.
🍚 6. Rice
✅ best: Lunch – Provides energy if you are active during the day.
❌ Avoid: At night – High glycemic index; Can lead to sugar spikes and poor sleep.
🍗 7. Chicken
✅ Best: Lunch or Early Dinner – Lean protein supports muscle building and satiety.
❌ Avoid: Late at night – Harder to digest, especially if fried or heavily seasoned.
🥑 8. Avocado
✅ Best: Morning or Noon – Healthy fats improve nutrient absorption and brain function.
❌ Avoid: At night – High fat levels can delay digestion and disrupt sleep.
🥚 9. Eggs
✅ best: In the morning – high in protein and healthy fats; keeps you full longer.
❌ Avoid: Late night – Can stress the liver and be difficult to digest before bed.
🥕 10. Carrots
✅ best: Lunch or snack time – Crunchy, full of beta-carotene and fiber.
❌ Avoid: None, but avoid too many late at night due to the high fiber content.
🍞 11. Bread (whole grains)
✅ Best: In the morning – Complex carbohydrates are best when you need fuel for the day.
❌ Avoid: At night – May cause bloating or unnecessary calorie intake.
🍌 12. Citrus fruits (orange, grapefruit)
✅ Best: In the morning – vitamin C boost and metabolism kickstarter.
❌ Avoid: At night – High acidity can disrupt sleep and upset the stomach.
🍠 13. Sweet
✅ potatoes best: Evening – Rich in complex carbohydrates and magnesium, they can actually promote better sleep.
❌ Avoid: Actually none, but avoid fried versions.
🧀 14. Cheese
✅ Best: Lunch – Provides calcium and fat to maintain energy.
❌ Avoid: At night – Difficult to digest, can disrupt sleep and cause bloating.
🍫 15. Dark chocolate
Continued on the next page
🍫 15. Dark Chocolate
✅ Best: Afternoon – Boosts mood, antioxidants and brain function.
❌ Avoid: At night – Contains caffeine and sugar that can keep you awake.
🐟 16. Fish (salmon, tuna)
✅ Best: Dinner – Omega-3 fatty acids are anti-inflammatory and help relax the body.
❌ Avoid: Late at night – Protein takes time to be digested.
🌽 17. Corn
✅ best: Afternoon – Rich in fiber and natural carbohydrates, good source of energy.
❌ Avoid: At night – Can ferment in the intestines and cause bloating.
🥒 18. Cucumber
✅ best: In the afternoon or early evening – moisturizing and low in calories.
❌ Avoid: At night – May cause bloating if your stomach is sensitive.
🥜 19. Nuts (almonds, walnuts)
✅ Best: In the evening – Healthy fats and magnesium help with sleep and repair.
❌ Avoid: In excess in the morning – Can be too high in calories, without much satiety.
🍇 20. Grapes
✅ Best: Evening – Contain melatonin, helpful for sleep.
❌ Avoid: In the morning – High sugar levels can spike blood sugar too early.
