From the University Agenda

The tricks of a healthy and balanced diet in Ramadan!

Days before Ramadan, proper nutrition has become an important agenda item for those who fast. During long hours of fasting, the foods preferred in sahur are of great importance to maintain energy levels throughout the day and reduce the feeling of thirst. Nutrition and Dietetics Specialist Asst. Prof. Hande Nur Onur Öztürk shared the tips for a healthy and balanced diet during Ramadan.

Protein is essential to stay full all day long

Stating that foods that will delay the feeling of hunger and reduce thirst should be included in sahur, Istanbul Gelisim University Faculty of Health Sciences Department of Nutrition and Dietetics Asst. Prof. Hande Nur Onur Öztürk said, "Protein-rich animal foods such as eggs, yogurt, salt-reduced cheese, and plant protein sources such as legumes and crustaceans provide a feeling of satiety for a long time. Consumption of whole grain foods, especially whole wheat bread, oats and bulgur, keeps blood sugar in balance, prevents fluctuations during the day and reduces the feeling of hunger.”
 
Fluid consumption is important to prevent dehydration

Emphasizing that not only nutrients but also water consumption are important, Öztürk also said, "It is necessary to consume 1.5-2 liters of water after iftar to replace the water lost during the day. It would be beneficial to avoid such foods, as foods with high sugar and salt ratios can increase the feeling of thirst and hunger during the day.”
 
Avoid beverages that increase fluid loss

Stating that fluid consumption should be made intermittently from iftar to sahur, Öztürk added, "Liquid but high nutritional value foods such as soup, ayran, milk, yoghurt should be preferred. Drinks with high caffeine content such as tea, coffee and carbonated drinks should be consumed limited in the month of Ramadan as they increase water loss. In addition, fruits with high water content meet both energy and liquid needs."
 
Pay attention to the dessert choice!

Stating that the desire to consume desserts after fasting is also normal, Öztürk said, "Meeting this need with milk desserts provides both protein and energy. As a second preference, fruit or low-sugar fruit desserts can be considered. On the other hand, syrupy desserts should be preferred less because they increase and decrease blood sugar rapidly."
Eating fast after a whole day of hunger may cause digestive problems. After fasting with foods such as dates and olives, tarhana, plateau and legume soups facilitate digestion. A short rest before switching to the main meal prevents the digestive system from being strained. Short walks after dinner and herbal teas also help the digestive process.”