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5 Tips for Healthy Eating During Ramadan

What should you do to eat well during Ramadan

The month of Ramadan, the sultan of 11 months, has arrived… This month is neither a feast nor a way to lose weight. Ramadan, the month of peace, worship, serenity and gratitude, is a month that reminds us of peace, worship, serenity and the necessity of sharing. When setting up Ramadan tables, it is important to pay attention to all of these.Maintaining good healthAttention must also be paid to

Healthy Eating During Ramadan

  • Sahur Must Be Made
  • Fluid Intake Is Important
  • Pay attention to what you eat at Iftar
  • Don’t Eat Meals Fast
  • After Iftar, exercise and eat

Fasting is not mandatory for healthy people. It is also possible to have negative effects on people with certain conditions (e.g., pregnancy, lactation, or other diseases). If you wish to fast despite illness, it is important to ensure that your doctor has control over your medication and food intake.

Ramadan falls on the same day as the summer months, so the daylight hours are longer.Because of our body About 15-16 hours without water and hunger remains. Iftar is a way to avoid feeling tired and sluggish during this process.Balanced nutrition during the time from iftar to saur and at sahurPay attention. It is important to pay attention after saying “Welcome Ramadan”.

What should we do to ensure that Ramadan’s changes in diet don’t adversely impact our health? How to eat healthy during Ramadan How to make a Ramadan diet plan? healthy ramadan menuWhat foods should be considered? These methods should be followed Ramadan is a great way to lose weightIs it possible?

Request, Healthy eating in ramadanHere are 5 tips we offer to answer the most commonly asked questions.

How to Speed ​​Up Metabolism in Ramadan?

healthy eating in ramadan

5 Tips to Eat Healthy During Ramadan

1) Sahur Must Be Made

  • Ramadan’s biggest mistake is not getting up to sahur.
  • Eating healthy during RamadanSahur should be considered breakfast in a normal diet. Nutritionists are well aware of the importance breakfast plays in our lives.
  • Individuals who don’t wake upThey have less energy during the day. This causes a decrease in blood sugar, fatigue, and sleepiness during the day.
  • It is important to remember that drinking water in sahur, or eating before going to sleep at night, is not harmful.
  • Sahur is about what we eat. Heavy and oily meals consumed at night have a high chance of turning into fat. Therefore, foods that keep you full for a longer time and do not cause sudden changes to blood sugar should be preferred.
  • These are the best examples Eggs, cheeses, whole grain bread, milk and yogurtIt can be served as a light breakfast with soup or other meals that contain olive oil.
  • You should avoid including fatty and salty foods in the sahur.
  • Salt retention in the body will cause edema and increase thirst. People who fast all day may have difficulty coping.

What should you avoid eating in sahur Dietitian Warns!

what to eat for sahur

2) Fluid Intake Is Important

  • Fluid intake is important in summer months, when the fasting period of approximately 16-17 hours is.
  • Summer means sweating. More water and mineral lossIt’s happening.
  • Low fluid intake can cause fatigue, inattention, headaches, sleepiness, and insomnia.
  • When Ramadan’s iftar time comes up, the first thing that comes to mind is a glass of water. Breaking the fast with water is one option.
  • 1 glass water per hour from iftar-sahurIt is important to take care of your drinking habits. It is not allowed to replace water in beverages such as tea, coffee, or compote.
  • Except for Ramadan liquids,2-2.5 liters waterAttention is paid to the purchase.
  • Ramadan requires that you have a variety of liquids in order to eat healthy food. Between sahur and iftar, fluid support should be available to ensure you don’t lose any water.
  • Water, the most important fluid, should be drank frequently.
  • Sweet drinks like fruit juice or compote balance blood sugar levels and maintain a healthy body’s water balance.

List of Sahur Foods That Keep You Full


3) Pay Attention To What You Eat at Iftar

  • A hungry stomach that has been empty for a long period of time should not be loaded with all the food. It should be opened first with water, dates, or olives. Then, it should be served with soup.
  • as main dishVegetable dishes with meat, turkey or chicken, salads with lots and dark green leaves, cereals such as bulgur and legumes with olive oils.You can eat.
  • This will ensure that you don’t tire your stomach or intestinal system and will prevent constipation in the later stages.
  • It is important to pay attention also to the cooking method of the meals at Iftar. They should not be fried, but high-fat meals. Boiled, grilled or bakedYou have the option of choosing
  • Instead of eating too much sherbet after iftar and eating oily desserts, milk desserts (custard, rice pudding, gullaç, etc.) Plain ice creamsYou can eat.
  • We recommend being cautious if you plan to fast outside. Ramadan menus at restaurants can be very tempting and high in calories.
  • Going to places that allow you to make your own choices will make it easier to choose lighter meals than relying on pre-made menus.

4) Don’t Eat Meals Fast

  • Fast food should be avoided. The brain signals the body to stop eating 15-20 minutes after eating.
  • You may feel hungry after a long period of hunger.
  • Fast foodConsuming large amounts of high-energy foods may lead to weight gain in the future.
  • You will feel fuller immediately if you eat fast food at an iftar station. If you drink hot soup first, wait for the soup to cool down, and then move on to your main course, you can keep your stomach full.
  • Don’t try to finish all the food at the iftar table or sahur table in a very short time.
  • Sahur meals should not be eaten quickly, as in iftar. This is why it is important to get up early and act according to the sahur times.
  • It is recommended to eat each meal with rest in order to feel satisfied and full during the long fasting period.

What is Suhoor, exactly? When does it start and end?

eat slowly

5) Get active and eat after Iftar

  • Do not rush to exercise as your blood sugar will increase after iftar.
  • Walk for 30-45 minutes approximately 1.5-2 hours after iftar.It will keep your metabolism from slowing down and keep you fit.
  • Water consumption should be considered as a priority, considering that the body is constantly dehydrated during the day.
  • It’s not necessary to prepare all the food at once when setting up an Iftar table. You can save some food for your snack 1-2 hour later.
  • You will be making these snacks afterward Fresh seasonal fruits, yogurt, and mineral waterThere are many foods that can meet your vitamin- and mineral needs.

I wish you a happy and blessed Ramadan.

Dietitian Hilal ERYİĞİT

For recipes: Hilal ERYİĞİT

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Attention to the Reader

The blog contains articles on healthy lifestyle, diet, and personal health. They are meant to be informative. This category includes herbal remedies at home for many diseases, nutritious functional foods supplements, natural skin and/or hair care mask recipes, as well as diet lists that aid weight control and healthy nutritional programs. Each person’s body may have different reactions to the product, food or diet list. The article may lose its validity and currency after publication. We do not recommend that you use the information we provide as a substitute for a doctor’s diagnosis. We recommend that you seek expert advice before applying the information. We cannot be held responsible if side effects occur.

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