9 Foods You Should Never Eat for Dinner—and What to Eat Instead, According to RDs

For many, dinner is the largest meal of the day and whether it’s breakfast for dinner, well-loved family recipes, or fast-casual fare, most food options are on the table (pun intended). However, the foods we eat for dinner, even if enjoyed several hours before bed, can greatly impact how we feel for the rest of the evening, and can even affect sleep quality. 

While everything can fit, there are definitely some foods we want to avoid having in heavy weeknight rotation to mitigate as many of these impacts as possible. So, we’ve compiled a list of nine foods that you ideally shouldn’t eat for dinner, informed by three different RDs. Read on to find out what they are!

9 Foods You Shouldn’t Eat for Dinner

A balanced, healthy dinner plate is filled with a variety of nourishing foods—including at least one selection from a majority (if not all) of the major food groups. “This means building your plate with half veggies, a quarter protein, and a quarter whole grains or complex carbohydrates—and don’t forget a healthy fat source! This approach ensures you’re consuming a well-balanced meal that includes all the essential macro- and micronutrients,” says Roxana Ehsani, MS, RD, CSSD, LDN. 

However, certain foods don’t quite fit into this healthy prototype for one reason or another. Here are nine of those very foods:

Fried Foods

Though delicious, fried food options like fried chicken, french fries, fried fish, mozzarella sticks, and onion rings aren’t the best choice for dinner when health, comfort, and a good night’s sleep are on the agenda. “These foods are high in saturated fat, so they take longer to digest. This can lead to heartburn, indigestion, and overall discomfort when lying down, which can result in disrupted sleep,” says Brannon Blount, MS, RDN. In turn, it’s best to save these options for special occasions, or make healthier versions using an air fryer or high-heat oven. Need some inspiration? Try our Air-Fried Gochujang-Maple Cauliflower Bites.

Snack Foods

Sometimes after a long day, the temptation to dine on snacks like pretzels, chips, or popcorn can be strong (girl dinner, anyone?). However, you likely won’t feel very satisfied or nourished after indulging in these for your evening meal, due to their lack of satiating nutrients like fiber, healthy fat, and protein. “These foods are also high in salt which can lead to water retention and having you waking up feeling bloated the next morning. Their salt content may also contribute to high blood pressure and other cardiovascular issues when consumed in high amounts over long periods of time,” Blount explains. Though a little less exciting, crudités veggies and your favorite dip, or fruit, yogurt, and granola would be much better options if a quick-snack dinner is all you have the time or energy for.

Caffeinated Foods and Beverages

Though hot caffeinated beverages like coffee and certain teas are not typically on the drink menu at dinner time, cold options like diet or regular sodas often are. “Anything containing caffeine, such as black tea, green tea, coffee, or soda, can interfere with your ability to fall asleep and prevent you from getting a good night’s rest,” Ehsani offers. But this doesn’t just go for drinks. Caffeinated foods like chocolate, or desserts made with ingredients such as matcha, can have just the same effects. “A general rule of thumb is to stop consuming caffeine after 12 P.M. for a good night’s sleep,” Blount adds. Instead, stick to water or decaffeinated teas with dinner.

Salty Foods

While snack foods are plenty salty, many other salty food options often graze dinner tables. “You can get similar blood pressure-elevating effects if you eat a lot of deli meat (like salami, ham, turkey, or sausage) at dinner as well,” says Blount. “Other salty options, such as breaded foods and sushi, can also potentially disrupt your ability to fall or stay asleep,” Ehsani adds. This is related to their encouragement of water retention, which can make sleeping or lying flat uncomfortable, and may also result in multiple trips to the bathroom overnight. Limiting these options is the best way to mitigate these impacts—as is opting for fresh roasted meats (like turkey or chicken) instead of deli options, or going a little lighter on the soy sauce at sushi night.

Refined Grains

Whether it’s white rice, pasta, bread, or other options like pizza, refined grains lack the fiber and nutrition needed to support overall health and a relaxing (or productive) evening ahead. “Overeating refined carbs can spike blood sugar levels, resulting in feeling sluggish after dinner, and may also lead to late night hunger because of the subsequent drop in blood sugars. Consuming a larger portion can also cause bloating and discomfort,” says Blount. The solution here is easy and equally delicious: Simply opt for the whole grain counterparts of these foods, like brown rice and whole grain pasta or bread products.

Spicy Foods

A meal full of spicy food is undoubtedly tasty, but some people may not tolerate this way of eating as well as others. “If you are sensitive to spicy foods, they could cause heartburn,” says Amy Davis, RDN. This irritating condition can often result in lower sleep quality. “Dishes spiced with chili peppers or other hot seasonings can trigger indigestion, which can be particularly uncomfortable when you’re trying to fall asleep,” Ehsani adds. And there’s even more ways spicy foods can interfere with a restful night’s sleep. “Capsaicin (the compound in spicy food) can also elevate body temperature, which may interfere with your ability to fall asleep,” Blount concludes. However, these impacts aren’t ubiquitous—they’re usually only felt by those who are sensitive to capsaicin-rich dishes. If you fall into this category, simply go a little lighter with the chili (or omit it) at dinner time.

Sweets

While sweets are usually enjoyed after dinner is over, this sometimes isn’t the case. Regardless of whether sweets are eaten with or after dinner, it’s best to go easy on them in general for a restful night ahead. “A large slice of cake or several cookies contain upwards of 50 grams of carbs from sugar and refined carbohydrates, which can lead to high blood sugar and affect the body's ability to fall asleep,” says Davis. “Plus, excess sugar can also contribute to weight gain and other metabolic issues over time. Try dried fruit instead,” Blount adds. Yogurt or cottage cheese with nuts and a drizzle of honey are great alternatives as well.

Acidic Foods

“Similar to spicy foods, acidic foods can cause heartburn or acid reflux for some individuals, again impacting sleep” says Davis. Particularly acidic foods include tomatoes, citrus, vinegar, certain fruits like pineapple, and soft drinks. However, again, these impacts are most (if not only) felt by individuals who are sensitive to acidic foods or prone to heartburn and/or reflux. If this is you, omit them from your dinner rotation entirely, or try to limit these options to earlier in the day, as meal timing can have a big impact. “Eating a meal too late at night, such as one to two hours before bed, can cause discomfort and disrupt your ability to sleep soundly. Aim to finish dinner at least two to three hours before bedtime for optimal digestion and rest,” Ehsani offers. Substitute acidic foods with low acid options like broccoli, cucumbers, lentils, and sweet potatoes.

Alcohol

And finally, though a common dinner accoutrement, alcohol isn’t the best drink choice for your evening meal if you can help it. “Alcohol can also negatively impact your sleep, and long-term excessive alcohol consumption can lead to liver disease, cardiovascular issues, and other health concerns,” Blount explains. If enjoying a dinner-time libation is a ritual you aren’t quite ready to give up, try limiting your intake to just a couple times per week, or only on the weekends. Alternatively, you can serve a mocktail with dinner instead.