5 Tips for Healthy Eating During Ramadan

by Abbas Jahangir · June 28, 2021

What Should You Do to Eat Healthy During Ramadan?

The month of Ramadan, the sultan of 11 months, has arrived. This month is not a feast for us or a way to lose weight. For us, Ramadan is a month that tells about peace, worship, calmness, the necessity of gratitude, and the importance of sharing. Show up and protect the health of the body have to watch out for.

Fasting made obligatory for healthy people; It should also be taken into account that it may have negative effects on the person in diseases such as diabetes, liver, kidney, heart failure, and in special situations (such as pregnancy, lactation). When you want to fast despite the disease, it will be useful to keep your medicine and food consumption under the control of your doctor.

Since the month of Ramadan coincides with the summer months and the daylight hours are long, our body is hungry and thirsty for about 15-16 hours. In this process, in order not to feel sluggish and tired, it is necessary to pay attention to a balanced diet in the period from iftar to sahur and at sahur .

So, what should we pay attention to so that our changing diet during Ramadan does not adversely affect our health? How to eat healthy in Ramadan? Which foods should be included for a healthy Ramadan menu? Is it possible to lose weight in a healthy way during Ramadan when these methods are followed?

Here are 5 tips that we shed light on the most curious issues about healthy eating in Ramadan :

5 Tips for Healthy Eating During Ramadan

1) Sahur Must Be Made

The most important mistake made in Ramadan is that individuals do not get up for sahur.
Individuals who do not get up for suhoor take less energy than they should during the day. As a result, decreases in blood sugar, fatigue, and sleepiness occur during the day.
It should not be forgotten that only drinking water in sahur or eating before going to bed at night is harmful.
The important point in sahur is what we eat. Since heavy and fatty meals eaten at night will have a high risk of turning into fat as the metabolic rate decreases at night, foods that will keep you full by staying in the stomach for a long time, do not cause sudden changes in blood sugar and provide fluid balance should be chosen.
The best examples of these may be a light breakfast meal such as eggs, cheese, whole grain bread, milk or yogurt, or meals containing the soup, olive oil meal group.
Very salty and fatty foods should not be included in the sahur.
Since excess salt will retain water in the body, it will create an edema effect and increase the feeling of thirst at the same time. This can cause individuals who fast all day to have a hard time.

2) Fluid Intake Is Important

Fluid intake is important because it is in the summer months and the fasting period is approximately 16-17 hours.
During the summer months, more water and minerals are lost from the body with sweating.
When not enough fluid is taken, conditions such as inattention, headache, sleepiness, and fatigue can be seen.
During the period from iftar to sahur, care should be taken to drink 1 glass of water per hour. Even if it enters the amount of liquid in drinks such as tea, coffee and compote, it never takes the place of water.
For this reason, attention is paid to water intake up to 2-2.5 liters per day, except for the liquids taken during Ramadan .
In order to eat healthy food in Ramadan, a variety of liquids must be provided. In order not to lose water while fasting during the day, plenty of fluid support should be provided between iftar and sahur.
Water, one of the most important fluids, should be drunk frequently.
With sweet drinks such as fruit juice and compote, blood sugar is balanced and the body’s water balance is maintained.

3) Pay Attention to What You Consume at Iftar

An empty stomach, which has been hungry and thirsty for a long time, should not be loaded all at once. It should first be opened with water and dates or olives, and then definitely start with soup.
As the main course, you can consume vegetable dishes with meat, chicken or turkey, salads with plenty of dark green leaves, cereals such as bulgur, and dried legumes with olive oil.
Thus, you will not tire your stomach and intestinal system, and you will help prevent the constipation process in the later stages of Ramadan.
In iftar, you should pay attention to the cooking methods of the dishes, they should be fried; You can prefer it in the oven, grilled or boiled instead of fatty meals.
Instead of excessive sherbet and oily desserts after iftar; you can consume milk desserts (custard, rice pudding, gullaç, etc.) or plain ice creams.

4) Don’t Eat Meals Fast

You should avoid fast food. The brain gives the command to be full 15-20 minutes after a meal.
After a long hunger, your blood sugar drops and you want to consume a large amount of food in a short time, and you may consume too much food quickly.
When food is eaten too quickly, large amounts of high-energy foods can be consumed, which may pave the way for weight gain in the coming days.
When you eat fast food at the iftar table, there is an instant feeling of fullness. However, if you first drink a hot soup and wait for a while, then move on to the main course, you can protect your stomach.
Do not try to finish the food on the table at the iftar table and sahur in a short time.
In order to feel full and good during the long fasting period, it is recommended to eat every meal with rest.
When you eat fast food at the iftar table, there is an instant feeling of fullness. However, if you first drink a hot soup and wait for a while, then move on to the main course, you can protect your stomach.
Do not try to finish the food on the table at the iftar table and sahur in a short time.
In order to feel full and good during the long fasting period, it is recommended to eat every meal with rest.

5) Exercise and Snack After Iftar

Do not rush to exercise, as blood sugar will rise after iftar.
A brisk walk of 30-45 minutes approximately 1.5-2 hours after iftar will prevent the metabolism from slowing down, and will also keep you fit and healthy.
Considering the fact that the body is dehydrated throughout the day in this process, attention should be paid to water consumption.
The snacks you will make afterward are; You can choose from foods such as fresh seasonal fruits, yogurt, and mineral water that will meet your vitamin and mineral needs.