How to eat in Ramadan? Proper nutrition recommendations for the month of Ramadan…

In order to maintain adequate and balanced nutrition during the month of Ramadan, the Ministry of Health suggested that sahur should not be skipped, and that at least 2 main meals and snacks should be made in the non-fasting time zone and avoid heavy meals in iftar.

The General Directorate of Public Health shared its healthy and balanced diet recommendations for the month of Ramadan, when fasting individuals remain hungry for a long time and their diet changes.

Accordingly, for those who will fast, this year requires a fasting of about 15 hours between imsak and iftar. In order to maintain adequate and balanced nutrition, it is recommended not to skip sahur, and to avoid heavy meals in iftar by making at least 2 main meals and snacks in the non-fasting time zone.

In terms of a healthy and balanced diet, foods from five main food groups should be consumed at meals.

NOT ASKING FOR SAHURA IS A HEALTH RISK

It is recommended that sahur replaces breakfast, which is an important meal of the day. Not getting up for suhoor or just drinking water will cause fasting blood sugar to drop earlier; It causes an unprepared start to the day, being sluggish and reluctant during the day. Eating this way for a month also poses health risks.

In addition, sahur, which consists of heavy meals containing excessively oily, salty, pastry foods, increases the rate of conversion of meals into fat and the risk of weight gain, as the metabolic rate decreases at night.

It is stated that a light breakfast consisting of foods such as milk, yogurt, cheese, eggs, whole grain breads, raw vegetables and fruits or a meal consisting of soup, olive oil dishes, yoghurt and salad can be preferred for sahur.

START IFTAR WITH SOUP AND SALAD

After breaking the fast with water, olives or dates, it is recommended to start the meal with some soup and salad. Afterwards, meaty vegetables, fatty, not heavy meat dishes, vegetables with olive oil, salad, cold cuts, 1-2 slices of bread or a small portion of rice or pasta are among the food consumption recommendations.

Between iftar and sahur, fruits, dried fruits, nuts, milk/yoghurt and dairy desserts can be consumed in small portions, provided that they are not daily.

ATTENTION TO LIQUID CONSUMPTION

One of the most important issues to be considered during Ramadan is fluid consumption. While it is recommended that the total amount of fluid to be consumed in a day should be between 2500-3000 milliliters, water should be the main choice in meeting the fluid requirement.

The daily water requirement of people can be calculated as “35 milliliters x body weight (kg)”.

It is recommended to consume buttermilk, freshly squeezed fruit and vegetable juices, and plain soda frequently during Ramadan.

FEED IN SMALL PORTIONS WITH INTERVALS AFTER IFTAR

It is recommended that fasting people eat small portions at intervals after iftar instead of large portions at once.

It is also recommended to choose healthy methods such as grilled, boiled, baked, steamed, and to stay away from roasted, fried and smoked dishes.

According to the recommendations, meals should be consumed slowly and thoroughly chewed instead of eating quickly. Even if people do not feel thirsty, they should drink water frequently between iftar and sahur. In addition, milk, buttermilk, plain soda, freshly squeezed fruit and vegetable juices, herbal teas such as linden and rosehip can also be preferred.

ATTENTION TO NUTRITIONS THAT STRENGTHEN THE IMMUNE SYSTEM

During Ramadan, it is recommended to consume vegetables such as carrots, broccoli, zucchini, cabbage, parsley, and fruits such as oranges, tangerines and apples, which are rich in antioxidant vitamins such as vitamins A and C, which strengthen the immune system.

Green leafy vegetables, legumes, and oilseeds such as hazelnuts and walnuts are also foods rich in vitamin E, which is effective in strengthening the immune system.

Vitamin D also plays an important role in the immune system. For this reason, it is stated that it is possible to benefit from the sun as much as possible, especially when the weather is sunny, and if this is not possible, vitamin D can be taken as nutritional support. 30 minutes of direct exposure to the sun is considered sufficient to meet the need for vitamin D.

SHORT DISTANCE WALKS AFTER IFTAR FACILITATES DIGESTION

Short-distance walks 1-2 hours after iftar also help digestion.
On the other hand, in order to ensure the safety of prepared food, it is important to comply with the principles of cleanliness, separation of cooked and raw foods, proper cooking, storage of foods at appropriate temperatures, and the use of safe food and water in Ramadan, as it is in every period. AA