Healthy eating tips from a dietician

Dietitian Uncle Gültaç stressed the importance of carrying out the process of returning to normal in a controlled manner after Ramadan, when eating habits changed. Uncle Gültaç talked about the ways to avoid indigestion and stomach problems during this process, the points to consider when consuming sweets, control methods at main meals and the effects of increased water consumption and amount of exercise on metabolism.

Dietician Gültaç uncle’s recommendations are as follows:

Prefer desserts with milk or fruit instead of pastries and syrup desserts.

“Especially during and after the feast, the obstinate attitudes of the environment and the tendency to overeat should be avoided as much as possible. If you want to consume desserts, you should give preference to milk or fruit desserts instead of pastries and syrup desserts. At least 2 servings of fruit should be consumed per day. Because fruit ensures that you get enough carbohydrates in your body, your appetite for sweets will also decrease.

Start your day with breakfast

If you start the day with enough energy, your day will go by with better choices. Don’t miss brown bread and lots of raw vegetables from your breakfast table. For holiday tables, choose high-volume, low-calorie foods. Foods high in water, fibre, fat and calories, such as fruits and vegetables, are healthy snacks that can be served with the main course. During the holidays, when meat consumption increases, be sure to pay attention to portion control to reduce the calorie content of meals, aid digestion and not spoil your taste due to health problems, and consume lean meats with vegetables or salads instead of rice , pasta, bread by grilling, boiling or cooking in the oven. The easiest portion control method is to calculate as much as your own palm. Again, if you’re imaginatively dividing a plate into quarters, filling half with veggies, a quarter with meat, and the other quarter with yogurt is an easy way to divide portions.

Chew the food well

We have to break up the food in small bites by chewing it well. In this way, what we eat is more easily digested and used. You will not get digestive complaints, you will prevent bloating and indigestion.

Drink at least 2 liters of water

During the holidays, drinking water becomes secondary with the increase in the consumption of tea, coffee and soft drinks. However, the most important dietary rule to follow to revive a regular digestive system and metabolism is to drink 8-10 glasses of water a day. We especially recommend the elderly and blood pressure patients to watch their coffee and tea consumption during the day, to give preference to herbal teas and to drink no more than 2 cups of coffee per day.

Increase your movement

If you complain about the intensity of your work and lack of time, this is the golden opportunity for you. Take a walk during the holidays. Brisk walks of 30-45 minutes throughout the day will both speed up the metabolism that slows down during Ramadan and help you digest what you eat during the holidays.

Important nutritional tips;

If you eat 10 sheet wraps, reduce 2 slices of bread from your diet.
Cut 2 slices of bread + 1 slice of cheese from your diet for 1 slice of flan.
1 slice of baklava; Remember that it can contain as many calories as 1 meal.

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