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A Perfect Feast after the Fast

Happy and Healthy Eid al-Fitr Celebrations

A Perfect Feast after the Fast

This week brings the end of the holly month Ramadan for all Muslims worldwide. A 30-day fast practiced by people around the world ends with Eid al-Fitr celebrations. Which food should be eaten at the end of Ramadan to stay healthy and happy throughout the celebrations?

Doctor Ozden Orkcu, RDN, NP Istanbul Brain Hospital, Uskudar University, shares nutrition recommendations for Eid al-Fitr. 

A Festive Breakfast

The end of the Ramadan fasting is celebrated with the feast day of Eid al-Fitr. First of all, a festive morning may begin with a plate of food with low glycemic index, which does not cause insulin spikes. If one consumes food with low glycemic index, s/he will feel fullness for a long time. Those products are cottage cheese, white cheese, olives, wholegrain cereals, eggs, honey and fresh vegetables. As a sweet course, instead of bakery or flour-based desserts, one should prefer dairy based desserts, for example, ice cream or a milk pudding. Apart from that, one may consume vegetables or soups. Those products will not cause bloating, therefore, they will not affect your gut and metabolism. All in all, try to keep your quantities small and consume more protein and fresh vegetables and fruits.          

Metabolism during Lockdown 

Lockdown forces people to sit more, exercise less. That is why, the dietitian recommends to take a stroll for 45 minutes 1-2 hours after the meal. One can also vote for another sportive activity as fitness or swimming. The key is to maintain your metabolic activity and not to gain weight. 

Eating Habits after the Fast

A 30-day fast during Ramadan also implies to abstain from drinks from dawn till dusk. Consuming food and drinks only two times per day changes metabolic activity. So, it might take some time to be back to a regular eating habits after fasting. The body can have some hydration to catch up on during Eid al-Fitr. If you miss out on water during the holly month, you can have several complaints as gastrointestinal pain, nausea, constipation and loss of appetite. Apart from that, changing eating habits may lead to high blood pressure and insulin spikes especially of those who have any chronic condition. Thus, it is very important to stay hydrated during festive celebrations. 

Well-Balanced Diet after the Fast  

RDN Ozden Orkcu recommends to stick to a well-balanced diet, chew food properly and eat slowly, that helps you to prevent uncomfortable fullness and to avoid gastrointestinal problems. After prolonged period of fasting experts insist on consuming more vegetables, fruits, plant oils, nuts and go easy on sweets and bakery. Apart from that, a person should drink about 1-2 L of pure water on a regular basis every day. 

Nutrition Recommendations  

If there are no contraindications, an eating program presented below can be applied.

Morning

1 slice of white or cottage cheese

3-4 olives or 2-3 walnuts

1 tablespoon of honey

1-2 slices of wholesome bread

tomatoes and cucumbers

1 egg (3 times per week)

 

Brunch

1 handful of dried fruit or 1 fruit

 

Lunch

90 gr of meat/chicken/fish

5-6 spoons of cereals/ wholesome pasta / bulgur wheat / buckwheat  

vegetable salad

 

Snack

1 fruit

1 glass of milk spiced with cinnamon (regular or lactose free)

or 1 small portion of dairy dessert as a milk pudding, ice cream

 

Dinner

1 small plate of soup

1 vegetable course

vegetable salad

2-3 spoons of low-fat yogurt

1-2 slices of wholesome bread

1-2 cups of herbal/green tea

 

Snack

1-2 spoons of low-fat yogurt

or 1 glass of milk spiced with cinnamon

or 1 glass of kefir (fermented milk drink) + 2 walnuts   

 

Date of upload : 12.05.2021 10:23
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