With the end of Ramadan, some health problems may occur during the transition to a normal diet. According to experts who draw attention to the importance of proper and balanced nutrition during Eid al-Fitr, Eid tables, which have a very important place in our culture, should be light. Vegetable dishes with olive oil, salads and milk desserts should be preferred instead of fried foods, fatty and tomato paste dishes and desserts with sherbet.
Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkçü said that there may be some problems in transitioning back to a normal diet after Ramadan, and that these problems can be prevented with some precautions.
Transition to normal diet may not be easy
Nutrition and Diet Specialist Özden Örkçü noted that after a long period of hunger and thirst during Ramadan, it may not be easy for the body to return to a normal diet. Örkçü listed the possible problems that may occur as follows:
"In a gastrointestinal system that is accustomed to slowing metabolism, prolonged fasting and two meals; nausea, loss of appetite, gas pains, constipation due to less fiber foods consumed are the main problems. In addition, people with metabolic disorders may experience sudden sugar spikes, blood pressure problems and cardiovascular disorders in the face of high-calorie foods. You can also see that the high-calorie products you take into your body cause weight gain in your body."
Attention to holiday treats!
Stating that one should be careful about accepting the treats offered during holiday visits, Özden Örkçü said, "Holiday visits; If you cannot refuse the desserts, pastries, especially the treats offered for the guest, you have a serious problem. Every holiday outing, every plate offered has already filled your stomach, is it the calories you take? Not to mention that," he warned.
It is important to chew slowly and well
Özden Örkçü stated that possible problems may be possible with some precautions to be taken when switching to a normal diet after Ramadan and said, "The main rule of adequate and balanced nutrition is. Eating from all food groups together, chewing slowly and well, eating little and often, consuming vegetables and fruits for pulp intake, preferring oil in sufficient amounts and unsaturated fats. Drinking at least 1.5-2 liters of water daily, paying attention to getting enough protein from cereals, legumes and animal foods."
Take a 45-minute brisk walk
Nutrition and Diet Specialist Özden Örkçü emphasized that in order to speed up the slowing metabolism, 45 minutes of brisk walking should be done at least 1-2 hours after meals.
Eid breakfast should not be heavy
Özden Örkçü stated that Eid morning and Eid breakfast have a special place in our culture and underlined that breakfast is the most important meal. Özden Örkçü said the following:
"A well-made breakfast both prepares the person for the day and provides a significant portion of the energy he/she will need during the day. The first breakfast after a long fasting on the morning of the feast is also of great importance. When you wake up, taking 1 glass of warm water with lemon and 3 dried apricots on an empty stomach will reduce the complaints of bloating and constipation after Ramadan. After 30 minutes, breakfast should be eaten. Instead of heavy and fatty foods such as pastries, fried foods, cheese, olives, jam / molasses, tomatoes, cucumbers, boiled eggs, whole wheat bread, unsweetened tea or herbal tea should be eaten for breakfast. Lunch should be protein-heavy, and a low-calorie, easy-to-digest, low-calorie vegetable-heavy menu should be preferred in the evening."
Olive oil dishes and milk desserts should be preferred
Stating that light, low-fat and satiating foods should be consumed at the feast tables, Özden Örkçü said, "Attention should be paid to breakfasts during the feast. First of all, foods that will stimulate insulin release less and reinforce satiety should be preferred. The first breakfasts should definitely not include fried foods, pastries or desserts. Cheese, olives, eggs, honey and plenty of green vegetables, which we can call classical, should be preferred. During the day, olive oil dishes, soups, vegetable dishes, which we can call classical Turkish cuisine (with low fat and tomato paste) should be preferred. For dessert, milk desserts and fruit ice creams should be preferred instead of syrupy desserts such as baklava. All these foods will reduce the formation of gas and bloating."
Sample feast menu
Nutrition and Diet Specialist Özden Örkçü listed the sample nutrition plan for a healthy and balanced diet as follows:
Breakfast time (07:00-08:00)
1 slice of cheese
3-4 olives or 2-3 walnuts
1 teaspoon molasses or honey
1-2 slices of whole wheat bread
(Eggs at least 3 times a week if there is no disease that may prevent it)
Cold cut tomatoes and cucumbers
Break: (10:00-10:30)
1 serving of fruit
Lunch: (12:30-13:00)
90 g grilled meat/fish/chicken
6 spoons of bulgur pilaf or wholemeal pasta
Plenty of salad
Break: (16:00-16:30)
1 serving of fruit + 1 milk dessert
Evening: (19:00-20:00)
1 bowl of soup
1 serving of vegetable dish
Salad
Half a bowl of fat-free yogurt
1-2 slices of whole wheat bread
Break: (22:00)
Half a bowl of yogurt or 1 cup milk (with cinnamon) or 1 cup plain kefir + 2 walnuts