When Merle Haggard sang, "Come home, come home, it's suppertime. The shadows lengthen fast. Come home, come home, it's suppertime. We're going home at last," you could almost smell the tantalizing aromas of his mother's home cooking wafting through the late afternoon air.

But for many people, suppertime is a late evening pizza delivery or a multicourse meal at a restaurant that lasts until well past 8 p.m. And even if they cook the meal themselves, it's often a microwave dish they gulp down an hour before they go to bed.

Lots of data indicate that’s not a harmonious way to improve or maintain your health.

One study found that eating most of your calories earlier in the day helps maintain (or achieve) a healthier weight, and improves metabolic markers such as blood glucose and LDL cholesterol levels.

Another found that having dinner before 6 p.m. improved sleep duration and quality.

Overall, multiple studies show that eating your last (light) meal early is optimal for overall well-being. And late-late-night eating or snacking on calorie-dense foods after 11 p.m. is truly risky. It's linked to an increased risk of death from cancer and diabetes.

Aim for your last meal of the day to come between 5 p.m. and 7 p.m. It might be vegetarian fare, focusing on salad, roasted or sauteed veggies over quinoa or couscous, and fresh fruit. A side portion (4 ounces or less) of salmon or skinless poultry is also smart.

For more tasty ideas, my "What to Eat When Cookbook" offers recipes such as Vegetable Ragout, Harissa-Baked Wild King Salmon Fillets, and Vegetable Farro.