If you’re over 60: Never eat this at night or you’ll destroy your kidneys.

High-quality carbohydrates (if needed): whole grains or root vegetables (sweet potato, quinoa, brown rice), in moderation.

Zero or almost zero ultra-processed foods.

Salt-free flavor: lemon, garlic, spices, herbs.

Tips and recommendations (to start today):
Set a curfew: try to eat dinner 2–3 hours before bedtime.

Watch your total daily sodium intake, not just at night. Limiting ultra-processed foods is often the most powerful change.

If you have high blood pressure or diabetes, dinner needs to be even more strategic: less salt, less refined sugar, and more controlled portions.