Healthy Eating During Ramadan

It is very important to have a balanced and healthy diet in this period when we are starving for a long time and our nutrition system is changing, as we enter the month of Ramadan, the sultan of 11 months, where the whole Islamic world is looking forward to, the tables are festive and families find peace.

So how should we be fed in this process?

In normal days, when we miss a meal, we have a chance to make up for it with other meals or snacks, but we do not have such a chance in Ramadan. so, there are two meals where we will get important nutrients; Iftar and sahur. Especially sahur is a meal that we can make instead of breakfast. First of all, we need to make it a habit to get up for sahur, so that we both reduce our hunger time and protect our metabolic rate. In sahur, light and low-fat meals or a light breakfast should be preferred.

Which Foods Should We Focus On?

You need to pay attention to foods that will keep you full and give you energy throughout the day.

You can consume foods high in protein such as eggs, cheese, milk/yogurt.

In order to increase your fiber intake, we need to consume plenty of tomatoes, cucumbers, dried fruits (apricots, plums, grapes, etc.). Also, snacks such as hazelnuts, walnuts and almonds keep you full and provide health benefits.

So, what kind of foods should we take care not to consume in sahur?

In sahur, we should avoid foods such as fried and very fatty foods, pastries, sausage, sausage and salami. Although these foods are not suitable for health, they can cause stomach problems all night long.

How should healthy iftar tables be and how should be fed?

After a long period of hunger, many of us make the mistake of eating quickly at the time of iftar, although this is not healthy at all. In order to prevent this, the fast should be broken with 1-2 glasses of warm water and a few dates, followed by a bowl of soup and pita bread. After a break, the meal is continued, and it should be chewed slowly and with small slices.

Iftar; Boiled, grilled, olive oil dishes, legumes, oven dishes with meat and vegetables can be preferred. Besides these foods, ayran, yoghurt, tzatziki, fruit compotes, kefir, etc. can be preferred. should be consumed in abundance.

After the meal, light milky desserts, coffee, tea and fruit should be preferred and a healthy diet should be continued. Thus, when these foods are preferred in Ramadan, they will be comfortable both in terms of health and weight control.