Nutrition and Diet Specialist Dr. Gizem Köse states that Eid al-Fitr is an opportunity to make eating habits healthier.
Metabolism, which gets used to 2 meals and sometimes 1 meal during fasting, may be disrupted during the Ramadan feast. The metabolism that slows down during Ramadan may be at risk with high-calorie foods and sweets to be taken during the feast. Experts make important warnings for the harmony of metabolism. Nutrition and Diet Specialist Gizem Köse states that Eid al-Fitr is an opportunity to make eating habits healthier.
Daily eating habits, which changed during Ramadan, will return to their previous state with the feast. This return can cause serious problems in a person's health if care is not taken. Expressing that the body, which is accustomed to 1 month of prolonged fasting, will make a quick return to daily eating habits with the feast, Üsküdar University NPISTANBUL Hospital Nutrition and Diet Specialist Dr. Gizem Köse says that attention should be paid to nutrition during the Ramadan Feast, which is the time of return.
Eid can ruin your health!
Your metabolism, which is used to 2 meals and sometimes even 1 meal during fasting, will slow down in this process. If your eating habits go in the wrong direction during Eid al-Fitr, it will lead to weight gain and rapid deterioration of health in individuals with chronic diseases such as diabetes and hypertension. It is in your hands to make a new start by making your eating habits healthier by taking Eid al-Fitr as an opportunity. Underlining that the feast period is a very important period for the metabolism to return to its old eating habits after a month, Köse lists the things to be considered in nutrition as of the first day of the feast as follows.
Tips for a healthy diet during Eid
As a start to the feast day, you should consume reasonable foods during long breakfasts with the family. You can choose low-calorie alternatives such as cheese, olives, eggs, tomatoes, cucumbers, greens and fruit marmalade to keep your sweet cravings at bay. Although pita bread and white bread may be tempting, you can choose whole wheat or rye bread to keep your blood sugar in balance and avoid digestive problems.
Dried fruits and nuts can be offered instead of sugar
As our traditions continue, in addition to the sweets and sweets offered to the guests who will come during the feast, there will also be treats in the places where you go to visit. In order to overcome this situation lightly, you can decorate the inside of the bowls with dried fruits and nuts instead of sweets, considering the health of your guests. When choosing dried fruits, you should stay away from fruits dried with starch.
Prefer innocent desserts in the company!
When you are in the company, you can consume treats as a tasting without offending the host. If you will have more than one visit during the day, it is useful to pay attention to the sweets you eat. In addition, if you are going to take dessert as a gift, you can choose innocent desserts of the same taste made with sweeteners. You can even help speed up your metabolism by snacking on dried fruits and light desserts.
It is possible to regulate fluid loss in 1 week!
During fasting, your fluid consumption may decrease up to 1 liter. In order to replace this long-term loss, you can trick your body a little and drink 2 glasses of water after each treat you eat. When you drink 2.5 liters of water a day, your fluid loss will recover within 1 week and your metabolism will accelerate again.
Pay attention to main meals!
If you add green vegetables to your main meals during the feast, it will help regulate your bowel movements and speed up your metabolism. You should consume dinner 5 hours before bedtime, not later like during fasting. Since the foods you will consume at dinner may take a long time to digest, you should eat dinner early to get quality sleep.
You can curb your sweet cravings...
Consumption of legumes and meat increases during Eid. Although they are innocent foods, rice pilaf with butter cooked with them can be dangerous. Cooking bulgur instead of rice and adding tzatziki instead provides nutritional diversity. This nutrient-rich diet will reduce your cravings for sweets after a meal and prevent you from taking in extra calories. It is also worth repeating a common misconception. This misconception is that olive oil has no calories and should be used liberally. Measure the amount of oil you will use in salads and meals, not by eye. Drinking water between meals will also help digestion.
You can burn calories with the easiest physical activities...
Try to move as much as possible, even if physical activity is difficult. Try to walk to nearby places instead of using cars and public transportation. This year, the weather will not be so hot on Eid, so you will have more opportunities to walk. If your destinations are not close, try to move more during the day. Taking the stairs instead of the elevator is the easiest physical activity as it will help you spend calories.
Protect your health with practical suggestions
- Thinking of yourself, your family, children and guests, eat dried fruits, almonds and walnuts instead of sweets. - Eat fruit and milk desserts instead of dumplings. - Eat bulgur instead of rice. - Choose whole grain bread instead of white bread and pita bread. Pointing out that Eid al-Fitr is a great opportunity to make eating habits the healthiest, Nutrition and Diet Specialist Gizem Köse said that people can continue this healthy start throughout their lives and maintain a better quality of life. Köse added that fruit jelly, cocoa pudding, peach dessert with ice cream, rye flour cake made with herbal sweetener can be among the good choices for those who say dessert on Eid.