Nutrition and diet specialist Hande Güngör, who argued that the diet should focus on consuming enough food, avoiding excessive food consumption and avoiding waste, said fatty, sugary and salty foods can have a negative impact on health. During Ramadan, the metabolism decreases, partly due to less fluid and food consumption and inactivity. As a result, the daily energy requirement also decreases slightly. Contrary to popular belief, 40 percent of the daily energy requirement is sahur, 50 percent is iftar and 10 percent is consumed. The part of the meal should be snacks after iftar,” he said.
Mentioning the nutritional goals in Ramadan, Güngör said, “Nutritional diversity should be provided in sahur and iftar meals. Meals should contain enough energy, carbohydrates, proteins, fats, vitamins and minerals. Meals should not be skipped, but should be served on time. At least half an hour should be waited after the end of the fast.Adequate water-liquid intake and drinks such as tea and coffee should be limited to avoid complaints such as headaches and gastritis, which can be caused by up to prolonged hunger and insufficient fluid intake. Due to the reduction of stomach volume during fasting, in order for the stomach to adapt to eating, “food should be eaten slowly and chewed very well. Salty foods such as pickled and deli foods should be limited and fluid consumption should be increased when these foods are consumed,” he said.
Güngör said that foods and drinks with high sugar content, syrupy and fried desserts should not be consumed, “Milky desserts should be preferred. Güllaç, one of the desserts especially for Ramadan, should be prepared with little sugar and consumed as a snack after iftar Packaged foods of processed carbohydrates should be consumed Whole grains should be preferred instead of foods such as pastries, cakes, pastries, pies, cakes, biscuits, etc. One should be careful when consuming Ramadan pita, portion control It should be kept in the refrigerator in the storage box and reheated only once every 3 days, the leftover bread should be stored and used properly and waste should be avoided.