The month of Ramadan is an important month in the religion of Islam and fasting is one of the most important worships of this month. Fasting is a spiritual experience that is not limited to eating and drinking, but also includes values such as patience, endurance, and self-control. But prolonged hunger and thirst can have adverse effects on the body’s health. For this reason, proper nutrition during Ramadan is extremely important for you to stay healthy.
How should nutrition be in Ramadan?
A healthy diet during Ramadan helps fasting people maintain their health and allows them to stay energized throughout the day. Here are the nutritional recommendations in Ramadan:
- Have suhoor: Suhoor is an important meal that helps fasting people stay energetic throughout the day. It is important to consume foods such as slowly digested complex carbohydrates, protein and healthy fats at sahur. These nutrients will be digested slowly to provide energy throughout the day.
- Consume water: While fasting, fluid loss may occur in the body. Therefore, it is important to consume enough water between iftar and sahur. Also, choose to drink water instead of sweet drinks or carbonated drinks to quench thirst.
- Eat well: It is important to follow a balanced diet plan in iftar and sahur. It is important to consume healthy foods such as high-fiber foods, fresh fruits and vegetables, whole grains and protein sources. Also, avoid consuming high-fat, salty and sugary foods.
- Do portion control: Portion control is important in iftar and sahur. Overeating can cause digestive problems and not be able to feed your body enough.
- Exercise: Exercising during Ramadan can be difficult. However, doing light exercises can increase your blood circulation, increase your energy and lower your stress levels.
These tips will help you eat healthy during Ramadan. However, those with health problems or special dietary requirements should consult their doctor beforehand.
What are the nutritional recommendations for fasting?
Proper nutrition is very important for fasting people because energy stores are depleted throughout the day and unhealthy eating habits can make this situation worse. The main goal of nutrition in Ramadan is to maintain the water and electrolyte balance in the body, to consume adequate protein, fiber and carbohydrates, and to eat healthy fats. It is also important to meet the amount of water the body needs during the period between iftar and sahur. For a healthy month of Ramadan, a balanced consumption of foods such as protein foods, whole grains, fruits and vegetables, dairy products and healthy fats is recommended. In addition, consuming meals slowly and in small portions facilitates digestion and increases the feeling of fullness. In order to re-establish the diet after Ramadan, it is necessary to eat little and often for a while.
How to eat after iftar?
Iftar is the time period when fasting is broken during Ramadan. Iftar can cause people who are hungry during the day to tend to overeat. However, nutrition after iftar is extremely important to meet the body’s needs and maintain health. Here are some tips for healthy eating after iftar:
- Eat slowly: Get into the habit of eating slowly to deal with the tendency to overeat after iftar. Eating slowly helps your body feel full and reduces the tendency to overeat.
- Consume water: Consuming enough water after iftar helps your body replace the lost fluid. However, water consumption should not be done quickly. Drinking water slowly helps your body absorb fluid better.
- Eat well: It is important to follow a balanced diet plan after iftar. Eating healthy foods such as high fiber foods, fresh fruits and vegetables, whole grains and protein sources is important to meet your body’s needs. It is also important to avoid the consumption of high-fat, salty and sugary foods to protect your health.
- Do portion control: Portion control after iftar reduces the tendency to overeat and nourishes your body adequately. You can get the nutrients your body needs by taking small portions.
- Exercise: Doing light exercises after iftar accelerates digestion and increases metabolism, providing the energy your body needs. However, avoiding heavy exercise can lower your body’s energy level.
These tips will help you eat healthy after iftar. However, those with health problems or special dietary requirements should consult their doctor beforehand.
How should I be fed in sahur?
Suhoor is an important meal for fasting people during Ramadan to provide energy throughout the day. A healthy sahur is important in terms of maintaining the water and electrolyte balance in the body, consuming adequate protein, fiber and carbohydrates, and providing the energy needed throughout the day.
Foods that keep you full at sahur include whole grains, eggs, dairy products, nuts, fruits and vegetables. Whole grains are beneficial as a source of fiber and carbohydrates and increase the feeling of fullness. Eggs are an option rich in protein and healthy fats. Dairy products provide calcium and protein. Nuts and fruits increase energy levels by providing healthy fats and natural sugars.
It is also important to consume enough water at sahur. Dehydration of the body can cause fatigue and low energy throughout the day. Therefore, consuming water at sahur helps to meet the amount of fluid the body needs throughout the day. It is also important that the foods consumed in sahur are not excessively fatty and sugary. Such foods can make it difficult to digest and reduce the feeling of fullness throughout the day. Choosing foods with low fat and low sugar content in a healthy sahur will help a healthy fasting process.
What are the fasting foods?
Foods that keep you full while fasting are important to maintain energy levels throughout the day and reduce feelings of hunger. Healthy and satisfying foods can also help maintain the water and electrolyte balance in the body. Foods containing protein, fiber and carbohydrates can increase the feeling of fullness. For example, foods rich in protein and fiber, such as whole grains such as whole-grain bread, bulgur wheat, brown rice, and legumes, prolong the feeling of fullness. In addition, protein and calcium sources such as eggs, yogurt, cheese are also options that increase the feeling of satiety. Fats such as avocado, walnut, almond, hazelnut or olive oil, which contain healthy fats, can also prolong the feeling of satiety.
However, fasting people should avoid sugary and processed foods. Sugary foods can cause blood sugar levels to spike and fall, which can cause fluctuations in energy levels throughout the day and increase feelings of hunger. In addition, salty foods can increase the feeling of hunger throughout the day by disrupting the water balance in the body.
How should fluid intake be during Ramadan?
Ramadan is the month of fasting for Muslims. During this month, no food or liquid intake is allowed at certain times before dawn and after sunset. For this reason, it is important for fasting people to be careful about their fluid intake. Fluid intake while fasting is important to stay hydrated and healthy throughout the day. Fluid intake should be done between iftar and sahur, and healthy drinks such as water, milk, freshly squeezed fruit juices and herbal teas should be preferred as much as possible. Caffeinated drinks and excessively sugary drinks are drinks that should not be consumed.
In hot weather, fluid loss may be greater, so fasting people should avoid hot drinks and take care to drink enough water. In addition, foods with high water content such as fruits and vegetables should be consumed between iftar and sahur. Thus, it is possible to fast in a healthy way by providing the water intake that the body needs.
How should reflux patients be fed during Ramadan?
For reflux patients, nutrition in Ramadan requires extra attention, especially while fasting. Reflux is a condition caused by stomach acid refluxing into the esophagus and can cause symptoms such as burning, pain and discomfort in the esophagus. People with stomach ailments during Ramadan should avoid acidic, spicy and fatty foods at sahur and iftar. Foods with a high fat content keep the stomach busy for longer and can cause acid reflux. Spicy foods can exacerbate symptoms of acid reflux in the esophagus. Acidic foods, on the other hand, can increase reflux symptoms by increasing stomach acid.
However, reflux patients can consume slowly digested fiber foods at sahur and iftar. Foods such as whole-grain breads, vegetables, fruits, and low-fat protein sources can help reduce reflux symptoms. Also, water consumption is important. Drinking at least 8-10 glasses of water a day can ease digestion and alleviate reflux symptoms. Finally, reflux patients should not go to bed immediately after eating. Sitting or walking for at least 2-3 hours after eating can reduce reflux symptoms by preventing stomach acid from escaping back into the esophagus.