How should we pay attention to our nutrition during Ramadan?

<p><strong>Private Atakent Cihan Hospital Nutrition and Diet Specialist Fulya Efe gave information on how to eat healthily during Ramadan.</strong></p> <p>With the arrival of Ramadan, our tables become crowded, a more varied menu is prepared and after a long fasting period, eating control can be lost when fasting is broken at iftar time. Eating large portions of food quickly can have bad effects on our body. So how should we pay attention to our nutrition during Ramadan?</p> <h2>Sahur</h2> <p>Sahur is a meal that should not be skipped. If skipped, blood sugar drops in the early hours. It is best to have a protein-heavy breakfast and use complex carbohydrates for sahur.</p> <p>A sample sahur menu should include the following:</p> <ul> <li>Boiled egg</li> <li>Cheese (low-fat, low-salt)</li> <li>Olive</li> <li>Whole wheat bread</li> <li>1 serving of fresh fruit</li> <li>Greens (lean)</li> </ul> <p>When fed in this way during sahur, the duration of satiety is prolonged during the day; some of the energy and nutrients that should be taken daily are consumed in a better quality and healthier way. You should avoid pastry, excessively salty, fatty and heavy meals at sahur.</p> <h2>Iftar</h2> <p>When it is time for iftar, it is best to break the fast with soups, salads and breakfast foods. When these options are consumed, if the meal is given 15 minutes, the feeling of satiety starts to occur earlier and the amount of food to be eaten decreases. This way, unnecessary calorie intake can be avoided. It is important not to consume too fatty and high-carbohydrate (rice pilaf, pasta, pastry, etc.) dishes at iftar. Healthy cooking methods such as boiling, steaming in the oven, grilling should be preferred.</p> <p>A Sample Iftar Menu</p> <ul> <li>1 bowl of soup (without flour or cream)</li> <li>1 plate of main course (legumes-meat vegetable dishes-chicken-meat meat-dumplings-roasted fish)</li> <li>Yogurt</li> <li>Plenty of salad (without oil)</li> <li>Whole wheat bread</li> <li>3-4 olives</li> <li>1-2 dates</li> </ul> <p>During Ramadan, you can choose milk desserts instead of excessive sherbet, fried and doughy desserts, but not every day. Eat slowly and chew your food very well. Start with small portions. Take care to consume at least 2.5-3 liters of water between iftar and sahur. Take brisk 45-minute walks 1.5-2 hours after iftar to facilitate digestion and contribute to metabolism. If you feel hungry or want to eat 2 hours after iftar, you can consume 1 handful of raw nuts and drink kefir with them. Kefir will also help digestion.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>Updated: 07.04.2022, 10:19</p> <p>This content has been published with the approval of Atakent Health Group Medical Editorial Board. The content published on the page is prepared with scientific data at the time of registration and is for informational purposes only. There is no content on curative health care. Please consult your physician for accurate diagnosis and treatment.</p>