In this month, when we are hungry for long hours and our meals and diets change, it is much more important for our bodies to have an adequate and balanced diet. Carbohydrate, fatty or fried meals, which should be avoided at sahur, will cause blood sugar to drop earlier in the day. In order not to spend the month of Ramadan tired and sluggish, healthy meals that balance blood sugar and plenty of water are very important.
From the Department of Nutrition and Diet at Yeni Yüzyıl University Gaziosmanpaşa Hospital, Dyt. Benan Koç gave information about 'The importance of healthy tables in Ramadan'.
Sahur meal should not be skipped!
Sahur is a must. Suhoor meal in Ramadan is very important for adequate and balanced nutrition. Having an intention by drinking only water at sahur can leave you tired, exhausted and sluggish during the day, and your blood sugar will drop in the early hours due to a very long hunger.
What should be preferred in sahur
- Eating protein and fiber in sahur will reduce your feeling of hunger throughout the day.
- Choose foods with a low glycemic index instead of foods with a high glycemic index, which raise and lower blood sugar quickly.
- Excessive oily and salty foods should be avoided at sahur as it will increase your thirst during the day.
- Chew your food slowly and thoroughly.
- Wait 20-30 minutes to sleep after sahur.
- 2 thin slices of sourdough whole wheat bread + 2 thin slices of feta cheese + tomato + cucumber + 5 olives
- Oatmeal omelet + 3 tablespoons of curd cheese + tomato + cucumber
- Porridge + 1 boiled egg
- 8-10 tablespoons of vegetable food + 4 tablespoons of yogurt + 1-2 thin slices of sourdough whole wheat bread
- Menemen + 1 thin slice of feta cheese + 5 olives + 1 handful of pita bread
What to choose for iftar
One of the mistakes made at iftar tables is to eat foods with high calorie value after a whole day of hunger. It will be a good option to open the iftar meal with foods such as dates, dried apricots, olives, walnuts, and then to take a break from eating after drinking a light soup in order not to disturb our stomach. In order not to tire our stomach, eating by taking breaks will stimulate the satiety hormone and will ensure a controlled rise in our blood sugar.
- 1 date or 2 dried apricots + 2-3 pieces of walnuts or 10 hazelnuts
- 1 ladle of soup
- Meat / chicken / fish or 1 portion of legumes or 1 portion of meat and vegetables
- 4 tablespoons of rice or pasta
- 1 handful of pita bread
Pay attention to water consumption!
As the weather warms up, fluid and mineral loss occurs as a result of increased sweating. Fluid consumption is very important in Ramadan. It is recommended to consume 30 ml of water slowly between iftar and sahur.
Walking 1,5-2 hours after iftar will facilitate the digestion of the foods you eat in iftar.
Beware of the sweet crisis that comes after iftar!
Desserts eaten with tea in front of the TV after iftar are indispensable in Turkish culture, but it is better to choose dessert 1-2 hours after iftar and instead of heavy syrup desserts, it is useful to choose milky desserts 1-2 times a week. As snack alternatives after iftar;
- ½ slice of gullac + unsweetened tea
- 1 cup of kefir + 1 portion of fruit
low sugar compote
- 2 scoops of plain ice cream
- 1 small bowl of rice pudding
- 1 glass of milk + dried fruit + 1-2 walnuts
Mixed compote recipe
- ½ cup of prunes
- ½ cup of strawberries
- 5-6 glasses of water
- 1 teaspoon brown sugar or 3 tablespoons sweetener
- 1 cinnamon stick
- ½ teaspoon of cloves
- 1 vanilla stick
You can color your compote with any fresh, frozen or dried fruit you want, up to 1 bowl. We add the cleaned and chopped berries to the boiling water. After boiling for 10 minutes, add cinnamon sticks, cloves, vanilla sticks, brown sugar or sweetener and boil a little more. It is possible to cool your boiled compote in the refrigerator and consume it at iftar and sahur.
Achieving weight control or losing weight in Ramadan is possible with portion control in your diet, so you can spend a healthier and more fit month with a balanced and healthy diet, light jogs after iftar or simple exercises that we will do at home.