In the days when the end of the month of Ramadan is approaching, the holiday menus are already beginning to be formed.
The amount of food and sweets consumed during the feast usually goes well beyond the calorie required to be taken daily. Particularly in areas with high air temperatures, placing light and refreshing flavors on the table is important both for weight control and for maintaining health.
Memorial Antalya Hospital Nutrition and Diet Expert Dyt. Berna Ertug gave information about what to pay attention to the holiday.
Move your slow metabolism in Ramadan
During Ramadan, eating fast food after a long hunger may slow the rate of metabolism and cause digestive system disorders.
Therefore, when eating regularly after the festival, it is important to be careful not to eat very fatty foods at dinner, to make normal portion measurements, and not to eat dinner too late so that these complaints do not repeat.
Snacks are a must!
Increasing the number of meals decreasing in Ramadan by adding meals during the day after the festival, will help to accelerate the slowed metabolism rate.
Foods such as fruit, milk or dairy products, cereal bread, cheese, diet biscuits should be preferred especially at break meals. The diversity of foods consumed for healthy and balanced nutrition is important because of the nutrients and quantities they contain.
Particularly during the holidays, vegetables and fruit groups should be tried to consume a variety of foods. Since vitamins and minerals are found in the crusts of vegetables and fruits and they increase the daily intake of papaya, it is important to consume them with their shells.
For at least 8-10 glasses of water a day
Care should be taken not to pay attention to the fluid consumption which is one of the basic principles of healthy and balanced nutrition and which is also observed during the month of Ramadan.
Especially in the middle of the season, dehydration in areas where hot air is concentrated; fatigue, a feeling of dizziness, dryness at the bottom, feeling of warmth and constipation in the digestive system.
For this reason, daily water consumption should be minimum 8-10 cups, the total liquid amount should be 12-15 cups (average 3 liters).
You can make fresh fruit presentations instead of heavy sweeties
In dessert consumption, quantity, consumption time and frequency are important. Milk or fruit desserts should be preferred instead of desserts and pastry desserts on Ramadan Feast. However, although dessert is consumed with desserts, care should be taken to ensure that it is at least frequent during small portions and holidays.
Especially in regions where hot air such as Antalya is active, the feast desserts to be served to the guests can be prepared as cold and milky. Desserts can be prepared in small coffins or in small portions.
Guests can also enjoy fresh fruit instead of dessert. Peaches and apples can be served with ice cream instead of cream, with little sugary sweets. As well as sweet lemonade, compote, syrup can be served beside sweet; cold cinnamon herbal teas may be an option if you are looking for a different taste.
15 golden rules for the transition to the normal diet together with the feast;
- Begin the day without breakfast and do not neglect the breakfast to slow metabolism.
- Do not skip meals and eat at least 3 meals a day to get enough balanced diet
- If you do not have a lot of water, try drinking 2 glasses of water for each meal
- Do not pass the daily salt consumption, 6 gr or 1 wiping dessert spat
- Bake meat and vegetable dishes with meat, do not add oil
- Eat foods by cooking on a grill, baking or broiling instead of frying
- Consume at least 2 fish a week for Omega 3 fatty acids useful for heart health
- Take care to consume fruits and vegetables with their shells
- Note that consumption of milk and dairy products daily is at least 2.5 cups
- At least 5 servings of vegetables or fruit a day
- Practice avoiding popular diets
- Prevent weight gain by feeding less often
- Make sure there are no more than 3 hours between meals
- Do not go beyond your standard portion sizes
- Make it a habit to read food labels