Angry. this. Nur Sinem Türkmen made healthy eating suggestions for the Ramadan holiday.
Avoid fast food, chew food well
During the fasting period, the digestive system rested on the morning of the feast; Delicatessen products such as chips, pastries, salami, sausage, sausage should not be exhausted with breakfast dishes that contain too much salt and sugar. For breakfast, one should consume high-fiber, high-protein foods, including eggs, cheese, olives, avocados, plenty of vegetables, tomatoes, cucumbers, and wholemeal bread. With main meals; half of a medium-sized plate should be made of salad or plant-based foods, and the other half should be reserved for carbohydrate-derived foods, such as meat, chicken, fish, legumes, and rice. In addition, meals should be consumed for at least 30 minutes and the digestive system should be supported by avoiding fast meals and chewing well.
Prefer unsweetened tea or mineral water
To avoid excessive sugar consumption, instead of sweet or savory pastries with fruit juice, preference should be given to sweetened soda, compote, lemonade, herbal tea, ayran or plain mineral water. Milk desserts and ice cream are preferred for dessert. Consumption of sorbet dessert should be limited to a maximum of 1-2 times during the holidays. If there will be sweet consumption; Reducing the amount of food such as pasta, rice and bread consumed in addition to main meals will help balance the diet.
Drink plenty of water, limit the consumption of treats
Even if it is spent all day as guests, a total of at least 2.5 liters of water should not be neglected. It should be ensured that the total amount of tea and coffee consumed does not exceed 4 cups. Otherwise, sleep problems may occur during the Ramadan holiday, so it may be difficult to return to the daily routine after the feast. If hunger is felt again after eating; Instead of consuming the leftover sweets or pastries, a snack containing 1 serving of fresh fruit and 1 handful of raw almonds and nuts such as hazelnuts can be consumed.
Don’t just enjoy the holiday with food
If you stay in a holiday center during the holiday, you should try to continue the diet at home as much as possible. If you are going to stay in a place where consumption is made in buffet form, a breakfast plate consisting of 7 options (eggs, cheese, olives, cold meats, honey/molasses/jam, wholemeal bread or wholemeal flour products, tea/coffee) must be placed in small portions are prepared. Lunch; If it is to be made with food of animal origin such as meat/chicken/fish, dinner should mainly consist of vegetables. The taste of the holiday should not be enjoyed only with food, it should be spent as actively as possible and by walking regularly.
Diabetes and heart patients should not view the holiday as an ‘outing’
To avoid digestive problems such as constipation that can occur during the holidays, a salad with olive oil with vegetables should be included in the main meals. A snack can also be made with kefir or yogurt with linseed. People with diabetes, heart, high blood pressure and other chronic diseases should watch their diet as much as possible and not overeat, treat the holidays as an ‘outing’ and not be fed in a way that causes health problems.
Accept guests’ requests for small portions normally.
A person should pay as much attention to the health of his guests as to his own nutrition. The fact that we have a hospitable culture can sometimes lead to guests being asked to eat all the food. It should be considered normal for the guests to stop consuming the treats when they are full or don’t want to consume some of the treats due to their health issues. Individuals may inadvertently overeat, thinking it would be a shame not to eat everything on their plate. To avoid both this situation and waste, small portions should be served to guests.