The fact that the fasting period lasts about 17 hours points to the importance of proper nutrition during Ramadan. Emphasizing that one should not eat fast after a long fasting period, Nutrition and Diet Specialist Özden Örkcü noted that one should drink at least 8 glasses of water a day. Örkcü said, "Do not make intentions at night without getting up for sahura. Be sure to get up for sahura," she warned.
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Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkcü made important evaluations about the long fasting period and proper nutrition during Ramadan.
What should be done to eat right during Ramadan?
This year, there is a fasting that lasts up to 17 hours during Ramadan. Therefore, it is important to ensure optimal nutrition during Ramadan," said Özden Örkcü and listed her recommendations on proper nutrition as follows:
Drink enough fluids
"At least 8 glasses of water should be consumed. Adequate fluid intake is necessary to flush toxins from the body, maintain urine density and balance kidney load, maintain blood balance and prevent dehydration.
Maintain body water
Staying in cool conditions and limiting physical activities during the day is important to prevent fluid loss from the body.
Do not overconsume food
The body's regulatory mechanisms reduce the metabolic rate and support the efficient use of sufficient energy from the body's energy sources in the case of starvation. Excessive amounts of food lead to an increase in energy intake and an increase in body weight. Balanced and nutrient-rich meals ensure that the recommended amounts of protein, vitamins and minerals are replaced in the body.
Reduce consumption of fatty foods
Low-fat/skimmed milk, yogurt, low-fat cheese, lean meat should be preferred.
Create a balanced meal
The diet after Iftar should not differ from our regular diet. Our meals should include complex carbohydrates, such as whole grains and whole grain bread, lean meat, legumes, fruits and vegetables.
Avoid excessive consumption of sweets and purified products
Purified products and sweets are digested very quickly compared to complex carbohydrates (whole grains and whole grain bread), which are digested more slowly. Complex carbohydrates are found in grains and seeds such as wheat, oats, beans, lentils, whole wheat flour, rice. Complex carbohydrates are a better choice as they provide a longer lasting balanced energy and satiety.
Get balanced energy
Consuming drinks with added sugar and sugar syrups can lead to excess energy. Instead, water, fruit juice and soups (without cream) are healthy choices.
Take your time when eating!
To facilitate digestion, do not rush while eating, eat slowly and chew properly.
Avoid acidic drinks
Avoid acidic drinks that have low nutritional value and increase gastric secretion.
Limit tea and coffee
Consumption of caffeinated beverages (e.g. tea, coffee and other caffeinated drinks) should be limited. This is because these drinks have a diuretic effect and cause fluid loss from the body during fasting during the summer months."
Do not intend to fast at night without getting up for sahura!
Nutrition and Diet Specialist Özden Örkcü said, "Do not intend to fast at night without getting up for sahura. Be sure to get up for sahura" and gave the following warnings:
- "Do not eat fast, do not swallow food without chewing well, do not go to bed immediately after eating,
Avoid high-fat, spicy foods and sweets with syrup,
-If you have bloating and gas in your stomach; eat a diet low in milk, dairy products and gluten."
What should be considered during sahur and iftar?
Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkcü stated the points to be considered in sahur and iftar meals as follows:
"Sahur should be light in the style of breakfast"
Sahur should be light in the style of breakfast. Soup can also be drunk if desired. Care should be taken to ensure that breakfast foods are not overly salty and oily. Sausage, bacon, sausage and salami are foods that should be avoided.
Do not load the empty stomach suddenly at iftar!
At iftar; people who have been hungry and thirsty all day should not load the empty stomach at once by consuming too much liquid foods, consuming acidic drinks or consuming 3-4 kinds of food together and quickly, especially considering that we are in the summer months while breaking the fast. Otherwise, a feeling of bloating in the stomach, reflux, burning in the stomach, heartburn and gas complaints are inevitable. However, it is better to start the iftar meal with light foods.
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-Soups should be the first thing to start with; warm, not too hot soup is the best food to start with. Those with bowel problems can add natural fiber to their soups or prefer wholemeal bread.
-Take a break and continue with a vegetable dish with olive oil or salads.
-Then one of the main meat dishes can be chosen.
-The desserts to be eaten after the meal should not be doughy and fried desserts and milk desserts should be preferred. Rose pudding, which has become the symbol of Ramadan, can be considered the most suitable dessert for this, and milk dessert can be eaten 1-2 times a week. However, it is more appropriate to eat it 1 to 2 hours after iftar, not immediately after the meal.
-It is necessary to chew the food well and avoid too salty, fatty and sweet foods. It is more beneficial for our health to choose milk desserts or fruits instead of heavy dough desserts.
What kind of menu should be prepared during Ramadan?
Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Özden Örkcü gave a sample menu recipe for Ramadan and concluded his words as follows:
"Iftar
- 1 - 2 dates
- 1 glass of water
- 1 bowl of soup
- 1 bowl of salad
- 1 slice of whole wheat bread or 1 handful of pita bread
Main Course
- Grilled meat or vegetable dish with meat
Snack
- 1-2 servings of fruit or dried fruit or light desserts with milk once or twice a week
- 1-2 glasses of milk or yogurt or kefir
Sahur
- Open unsweetened tea
- 1 glass of milk or yogurt
- 2 whole walnuts
- 60 gr. fat-free white cheese
-1 boiled egg
- 2 slices of whole wheat bread
- Pepper, tomato, cucumber
- 1 serving of fruit or dried fruit
At least 8-10 glasses of water should be consumed daily."
