Nourishment During Ramadan
During Ramadan, the diet and lifestyle of fasting individuals might vary. In order to sustain adequate and balanced diet, it is important to nourish at least 2 times during the non-fasting time and not to skip the sahur meal for resisting the long-term hunger period. Iftar and sahur meals are given more attention because it is not allowed to consume during the day. However, there is no specific energy, protein, vitamin and mineral ratio that should be taken daily for Ramadan. The main point in Ramadan as in every period of life, is adequate and balanced diet.
Weight gain might usually occur due to the consumption of high-calorie foods after long-term hunger and in the evening. Also, health problems such as acid reflux, dyspepsia, constipation and headache can be experienced when unrestrained food is consumed after long-term hunger. Healthy individuals can control their weight in Ramadan without experiencing any health problems with a healthy diet. Patients with diabetes, hypertension, heart diseases, chronic kidney disease and digestive system diseases should consult their physician if they can fast or not.
Sahur
Those who are going to fast must eat sahur meal. The number of meals should be increased and sahur meal should be eaten to sustain adequate and balanced diet by meeting our nutritional needs during the day. Headache, malaise, fatigue and lack of concentration can be seen if someone is fasting without sahur meal.
Generally, sahur meal should consist of complex carbohydrates that are low in fat, high in protein, and do not raise blood glucose quickly. A meal like breakfast where whole grain bread is consumed along with milk, cheese and eggs can be preferred in sahur time. Consuming green vegetables, dried or fresh fruits and unscorched nuts (such as walnuts, almonds, hazelnuts) with meals will be supportive in terms of energy increase and mineral intake. As a beverage, drinks with caffein shouldn’t be consumed, herbal teas and rarely compotes with a little sugar must be preferred.
In sahur meal, pastries containing high glycemic indexed white flour (such as buns), excessively salty foods (such as pickles, salted cheese and olives), processed products (such as sausage, salami), caffeine (such as coffee, tea) and foods prepared by frying method (such as fried dough, fried potato and fried pepper) should be avoided.
Iftar
Since blood glucose is low due to hunger during the day, there is a desire to consume a large amount of food in a short time in iftar time. However, eating too fast can cause consuming large amounts of foods with high-energy during iftar period, which may trigger a health risk and result in weight gain in the coming days.
Instead of eating at once with large portions, it is better to eat intermittently and several times with small portions after iftar. After breaking your fast with water, you should start with low salty olives or dates, then have a soup and eat 1 slice of whole grain bread and have light meals. Next, take a break for a while (approximately 10-15 minutes) and rest your stomach. After that, you can continue with a low-fat meat, vegetable dish or salad and finally with yogurt/ayran or cucumber-yogurt. Foods that not only give energy but also raise blood glucose quickly may not be resisted against during Ramadan. However, instead of foods such as white bread, rice pilaf, fried potatoes, you can prefer bulgur pilaf, whole grain bread or whole meal pasta, etc.
Period between Iftar and Sahur
In order for supporting the slowing metabolism, you should have small snacks during the period between iftar and sahur. Approximately 1.5-2 hours after iftar, 1 portion of fruit and unscorched nuts (such as hazelnuts, almonds, walnuts) can be preferred along with 1 glass of milk or yogurt. If you want to consume dessert, instead of snacks 1-2 days a week, some light fruit desserts, milk desserts (rose pudding, rice pudding, etc.) and ice cream can be preferred instead of desserts with syrup and fat.
Since you will be dehydrated throughout the day, it should not be neglected to drink water by meeting your fluid needs during the period between iftar and sahur. Ayran, compote with a little sugar, herbal teas, soda, etc. can be consumed to support fluid intake.
You can provide satiety for a longer period of time by choosing foods with high fiber content instead of foods that increase blood glucose rapidly. You can also support the functioning of your digestive system by consuming high-fiber foods such as multigrain bread, rye bread, whole wheat pasta, whole rice, bulgur, vegetables, fresh and dried fruits, legumes, unscorched nuts (such as walnuts, hazelnuts, almonds).
You can both meet your body's nutritional needs as well as vitamin and mineral needs and contribute to your health by consuming 5 portions of vegetables and fruits, 3 portions of vegetables and 2-3 portions of fruit every day.
Avoid eating your food in a fast manner, it can be consumed by chewing slowly and thoroughly.
It should not be forgotten that cooking methods are also important. In particular, healthy cooking methods such as boiling, baking, steaming should be preferred but not the methods such as frying and roasting.
You can control your weight by exercising at regular intervals to speed up your slowing metabolism.