With the increasingly fast pace of modern life, supper has become the main meal of the day. Many families tend to pay little attention to breakfast and lunch, while lay great emphasis on supper. They have not realized that such a habit is the culprit of many diseases. Now let us talk about some notices for a healthy supper.

First of all, experts suggest that it is best to arrange supper at about 6:00 p.m., and it is best not to eat any solid food after 9:00 p.m. What's more, do not go to bed within four hours after dinner, so that the food that you eat at supper can be fully digested.

Secondly, you should take in the moderate amount food at supper. Some studies show that eating less food at supper can help people sleep well. However, nowadays more and more people always eat too much rich food at supper. Too much oil and fatty food at supper will lead to the excessive intake of fat, which can increase the level of blood lipids, leading to atherosclerosis and coronary heart disease. What's more, the excessive intake of protein can increase the metabolic burden of the stomach and intestines, liver and kidney, which is very harmful to the patients who suffer from kidney disease.

Thirdly, there should not be lack of staple food at supper. Nowadays, the position of staple food on the table becomes more and more weakened. In fact, staple food is essential in daily diet. The amount of staple food at supper should be about 100 to 150 grams for men and 50 to 100 grams for women; and the elderly should eat some porridge or other fluid food which is easily absorbed by their body.

Fourthly, a lot of people know that the supplementation of calcium before going to sleep is important. However, some people know that dried small shrimps is very rich in calcium and astaxanthin, so they think that eating dried small shrimps before going to sleep is helpful for the supplementation of calcium. In fact, such an idea is entirely wrong. It not only can not achieve the purpose of calcium supplementation, but is more likely to increase the risk of urinary tract stones. The best choice for calcium supplementation at supper is drinking a glass of milk one to two hours before bedtime, which not only can supply adequate calcium to the body, but also can promote the sleep quality.