Dietitian Sena Genç warned about what we should pay attention to in nutrition during Ramadan Feast. Dyt stated that due to the changes in the diet during the month of Ramadan, the person psychologically tends to eat more during the holiday. Genç said, “But unfortunately, overeating after Ramadan can cause some problems. “Starting to overeat suddenly will tire the body and cause you to gain weight,” he said.
CONSUME 2.5,-3 LITERS OF WATER PER DAY
Dyt. Sena Genç listed her healthy eating suggestions during Ramadan Feast as follows:
“The day should be started with a light breakfast.
You can prevent yourself from attacking the next meal by having a snack.
Foods should be chewed slowly and well.
During the holiday, sweets and chocolate can be consumed by controlling portions.
Don’t forget to limit coffee and tea consumption during holiday visits. Consuming large amounts of tea and coffee may cause undesirable problems such as slowing down metabolism, palpitations, and heartburn.
If you want to consume dessert, you can choose milk desserts.
Consuming 2.5-3 liters of water per day also becomes important.
“Very fatty, high-calorie foods should not be preferred for dinner, portion sizes should be normal and dinner should not be left until late.”
YOU SHOULD STAY AWAY FROM FRIED FRIENDS FOR BREAKFAST ON THE HOLIDAY MORNING.
Dyt says that fried foods and fatty foods should be avoided for breakfast on the morning of the holiday. Genç said, “Get together with your loved ones and have a breakfast that will keep you full, with protein, healthy fat groups and healthy carbohydrates added, rather than fried and fatty foods.”
CONSUME FOODS COOKED BY GRILLING AND BOILING
Dyt also touched upon how we should eat for lunch and dinner. Genç said, “For the rest of the day, choose dishes cooked in the oven, grilled and boiled, instead of fried or heavy meals. You can make yourself feel full for a long time by choosing whole grain, bran or rye bread. To ensure your intestinal regularity, pay attention to fiber consumption during the holidays and focus on fiber foods. To increase your fiber consumption during the day; You can choose whole wheat breads, legumes, vegetables and fruits. “If you choose bulgur pilaf instead of rice pilaf with your meals, your satiety period will be longer,” he said.
SUGGESTIONS TO PROTECT OUR STOMACH
Dyt points out that complaints such as indigestion, heartburn and nausea may occur as a result of overloading our stomach. Genç listed the nutritional suggestions that will protect our stomach as follows:
“Do not eat food too hot or too cold.
Eat your food slowly and chew it very well.
Radish, tomato paste, vinegar, ketchup, mustard etc. If you have stomach discomfort, reduce food intake to a minimum.
Instead of frying, cook meals in the oven, steam, stew, or grill.”
CHOOSE MILK DESSERTS
If you want to consume dessert, you can choose milk desserts instead of heavy desserts with sherbet. Do not forget to maintain portion control when consuming desserts. You can choose dessert, not exceeding one portion. For example; You can meet your sweet needs with 1 bowl of rice pudding, 1 slice of Kazandibi, and 1 slice of Güllaç.
SAMPLE FESTIVAL MENU
Dyt. Young shared a sample holiday menu as follows:
Breakfast:
Omelet, menemen or boiled eggs,
Feta cheese,
Abundant seasonal greens,
Avocado or walnuts,
Whole wheat or rye bread.
Snack:
1 portion of milk dessert.
Snack:
Fresh fruit, raw hazelnuts and almonds.
Evening meal:
Grilled meatballs, chicken or fish,
Abundant seasonal greens,
Yogurt,
Bulgur pilaf.
(DHA)
