“We must not forget the principles of adequate and balanced nutrition during the holidays”
Nutrition and diet specialist Kübra Tekay gave information about healthy eating after Ramadan. Nutrition and diet specialist Tekay, who warned against the consumption of foods and liquids recommended by the World Health Organization, advised people with hypertension, people with chronic kidney or cardiovascular disease not to disrupt their diet because of the holidays and to continue their normal diet .
“You should not suddenly increase the amount of food”
Providing information on foods that raise blood sugar quickly, Tekay said: “During Ramadan, digestive problems can occur when switching to normal foods after a small number of meals and a limited eating period. High-energy chocolates, pastries, cakes that we make at home during the holidays prepare and serve are high energy foods that raise blood sugar quickly. Consuming these foods suddenly can cause problems with the digestive system, blood sugar and blood pressure fluctuations, especially in hypertensive individuals. For this reason, during the holidays, we should not forget the principles of adequate and a balanced diet. In principle, sufficient quantities of 5 food groups should be consumed. These are milk and dairy products, meat, eggs, legumes, vegetables, fruits, bread and breakfast cereals. After this group, of course, you should not suddenly increase the amount of food . The number of meals can be adjusted by leaving a minimum of 2 hours and a maximum of 4-5 hours; number of meals 2-3. We recommend having a snack after planning. Liquids such as fruit, compote, compote and ayran can be consumed during these snacks.
“We find it beneficial to start the day with a light breakfast”
Tekay, who made suggestions about breakfast and desserts to be enjoyed on the morning of the party, said: “We find it helpful to start the day with a light breakfast on the morning of the party. This light breakfast should than the classic Turkish breakfast, we do not recommend containing salami, sausage, sausage, pastrami or roasts and pastries. In general, the consumption of sweets increases during the feast. Therefore, we do not want products such as honey, jam and molasses are consumed at breakfast. Tomatoes, cucumbers, green and red peppers and green leafy vegetables should be the main part of our plate and table. Looking at the daily consumption of sweet and simple sugar recommended by the World Health Organization, we recommend indicates that a maximum of 200 calories come from sugar for a person who consumes about 2000 calories.This can be said as 1 serving of rice pudding, ashura, 1 serving of pudding or 1 serving of ice cream per day. Baklava can be eaten once or twice during the three-day festive period. In this process, hypertensive persons with diabetes and persons with chronic kidney or cardiovascular diseases are advised not to spoil their diet because of the holidays and to continue their normal diet. We also recommend consuming 2 to 2.5 liters of water daily by spreading this over the day.”