The month of Ramadan is a period in which the diet changes and the duration of hunger increases. Underlining that weight management can also be controlled by eating adequately and balancedly during the month of Ramadan, Anadolu Health Center Nutrition and Diet Specialist Derya Eren said, “The consumption of pita, which is an indispensable part of iftar tables, is important. During the month of Ramadan, pita bread should be consumed 3-4 days a week at most, and the amount should not exceed the size of the palm. 1 palm-sized pita contains 1 slice of bread and 1 teaspoon of oil. Of course, pita can be consumed during Ramadan, but the amount should be paid attention to,” he said.

Emphasizing that sahur menus should always be lighter, nutritious and protein-containing during Ramadan, Anadolu Health Center Nutrition and Diet Specialist Derya Eren said, “Eggs, cheese, unsalted olives, whole wheat bread and fruit can be consumed in sahur. Alternatively, a mixture of oats, yogurt, milk and walnuts can be made. Iftar, a light start should be made and meals should be consumed slowly in order to avoid digestive problems. For a light starter, soup or 1 slice of whole wheat bread with cheese and olives can be consumed. After 15-20 minutes, the main meal can be consumed. When it comes to main courses, options such as protein-containing meat, chicken, fish, legumes or vegetables with meat can be used. The most important point when using these options will be the fat content of the main dishes. Digestion may be more difficult in foods that use more fat and these may cause weight gain. The amount of oil to be used in cooking pots such as legumes, vegetables and soup should not exceed 2-3 tablespoons. Olive oil should be used as oil. Foods that contain oil, such as meat, chicken, and fish, should not be added while cooking, but should be cooked in their own oil.

Seasonal salad consumption prevents constipation

Nutrition and Diet Specialist Derya Eren, who says that seasonal salad is indispensable for iftar tables, said, “Seasonal salad provides a large part of our body’s fiber needs. Thus, it prevents the formation of constipation and helps the digestive system to work regularly. Seasonal salad, which has a very high antioxidant rate, contributes to our immune system, while it prevents weight gain because it is low in calories. Thanks to its fiber content, it prevents you from consuming meals too much and helps to create a feeling of satiety. At the same time, moderate activity walking for 30-60 minutes one hour after iftar facilitates your digestion, prevents weight gain and helps you maintain your weight.

Sweet consumption should be done once or twice a week in Ramadan.

Underlining that the stomach should not be overloaded after a balanced and adequate diet and long-term hunger, Nutrition and Diet Specialist Derya Eren said, “In order to reduce our sweet cravings, 1-2 servings of fruit and a full-bodied milk group should be served 1.5-2 hours after iftar. . He should balance the frequency of sweet consumption by consuming milky desserts such as gullaç 1-2 days a week and 1 portion. In this way, we will prevent weight gain in Ramadan,” he said.

Water consumption should be at least 1-1.5 liters in iftar and sahur.

Expressing that water consumption should be at least 1-1.5 liters during sahur and iftar, Derya Eren said, “A total of 2-3 liters of water should be consumed. As a source of nutrients, water has an important physiological effect on our body. With the increase of the feeling of thirst, severe weakness and fatigue occur. It is very important for the body’s fluid and electrolyte balance to replace the water excreted by sweat, especially in the summer months. If you are a person who sweats a lot, you can consume 1 bottle of plain mineral water with low sodium after iftar in order to maintain the liquid electrolyte balance of your body and facilitate digestion.

Source: (BYZHA) – Beyaz News Agency