6 Easy and Healthy Ways to Fast
The way to fast more comfortably and easily in Ramadan is through a balanced sahur. If we can provide the energy and protein we need at sahur, we will prevent both hunger and thirst in the following hours. In this article, we will share a sample Ramadan list with you.
6 Easy Ways to Fast
- We should definitely get up for sahur and we should not forget to have at least one of the protein foods such as eggs and cheese in the sahur .
- In terms of vitamin and mineral balance , we should include cucumber with the highest water content among raw vegetables in our menu without excessive salting. In particular, you can choose one of the fresh fruits to prevent sudden drops in blood sugar.
- Milk is known for its ability to keep you full for 5 hours. Do not neglect to consume about 1 glass of milk (200 ml) at sahur.
- Include your whole wheat bread in the amount specified in your diet. In this way, you will also meet your body’s need for carbohydrates and B vitamins.
- It allows you to minimize the consumption of tea and coffee and reduce your desire for deep water.
- If you take care not to have excessively sweet and fatty foods in the sahur, you will experience digestive comfort. Otherwise, it has been determined that reflux complaints increase more in Ramadan.
The systematics of the stomach is different from other organs. It is more sensitive and quickly affected by sudden changes in the body. Let’s be careful about what we eat and drink for our stomach health…
Healthy Sample Menu for Ramadan
It may vary depending on the person’s calorie needs.
Suhoor
- 1 glass of milk/yogurt/kefir
- 2 matchboxes of feta cheese
- 1 boiled egg
- 5-6 low-salt olives or 2 whole walnuts
- 2 slices of whole wheat bread
- cold cut vegetables
- 2 triangle slices of watermelon
Iftar
- 1 persimmon or 2 olives
- 1 bowl of soup
- Up to 3 patties of grilled/oven-baked red meat or grilled/oven-baked chicken or 6 tablespoons of legumes
- 8 tablespoons of vegetable food
- 1 glass of yoghurt/tzatziki or 2 glasses of buttermilk
- Green Salad
- 2 slices of ramadan pita or 6 spoons of bulgur pilaf or wholemeal pasta
After Iftar
- 12 cherries or 1 slice of watermelon or 4 fresh apricots or 1 peach or
- 2 scoops of ice cream or 1/2 (half) portion milk dessert
- Desserts should not be eaten more than twice a week. Prefer fruit…
- Drink lots of water.
Happy ramadan…
Nutrition Tips to Remember While Fasting
- If you are fed with foods that keep you full at sahur; You will feel less hungry during the day.
- By making healthy choices with fiber and calories, you can feel better until the time of iftar comes.
- With the excitement of Ramadan tables, you should avoid taking high calories in a single meal. After a month of Ramadan, you can prepare balanced plates in order not to gain weight.
- Salad should definitely take its place on your sahur and iftar plates. Salad is a low-calorie and nutritious option.
- Olive oil should also take its place in your salad.
- When you want to eat dessert after iftar, if possible, you should choose healthy and natural sugar-containing foods. Fruit is like a nut.
- Do not neglect to drink water from iftar to sahur and drink water little by little but at frequent intervals. Drinking water suddenly can cause serious discomfort as it will cause swelling in the stomach.
