WHY THE TIMING OF YOUR MEAL MATTERS

Coming home after work to a tasty meal might be what gets you through the long commute - but it could be hindering good digestion, sleep, weight management and general health. In fact, research suggests that the old saying 'Breakfast like a king, lunch like a prince and dine like a pauper' is true - our main meal should be in the afternoon, with an early, light, 'picky' tea.

The research to date is limited on why meal timing is important - but studies suggest that big-dinner eaters are at greater risk of several chronic conditions - including type 2 diabetes and obesity.

Experts believe that this could be a consequence of your body's internal body clock. Your body is made to handle a big meal in the morning, but as the day goes on, your organs responsible for metabolising nutrients start to get more lethargic and slow.

Eating a big dinner can also mean your body holds onto fat; evidence suggests food close to bedtime increases the activity of the metabolic pathways that lead to fat storage while your sleeping. And obesity and type 2 diabetes is associated with myriad health risks, says GH's Dr Sarah Jarvis. "In the last 30 years, the proportion of English adults living with obesity has doubled from 1 in 7 to 2in 7. Among women, obesity reaches peak levels in the 35-54 age group and the longer you live with obesity the more the risks accumulate."

Front-loading your calories at the beginning of the day can be difficult with busy schedules - so here are some recipes to keep you full throughout the day.

Try these delicious Chilli Pork Flatbreads – they are quick to make and the protein will keep you going, even on the go. They also keep very well in the fridge.

This Crispy Coconut Prawn Salad with Kefir and Mango Dressing is another favourite from our kitchen. It's filling, packed with nutrients and a substantial salad that will keep you going into the afternoon – and it's gloriously gut healthy.

Chicken Jalfrezi Stir-fry is also a brilliant midweek lunch. It can be made ahead and kept in the fridge and is a simple way to spice up your meal.

Let's not forget breakfast – this breakfast burrito recipe will ensure you're breakfasting like a king!

2025-02-12T17:45:02Z