Nutrition Recommendations After Ramadan


Near East University Hospital Dietician Gültaç Dayı emphasizes the importance of a controlled return to normal after Ramadan, when eating habits change. Uncle Gültaç explained the ways to prevent indigestion and stomach problems in this process, the points to be considered when consuming sweets, portion control methods in main meals, and the effects of increased water consumption and movement on metabolism.

Overeating after Ramadan causes indigestion and stomach problems

Adequate and balanced nutrition is one of the most important factors in the protection and improvement of health in every period of our lives. However, people who fast during the month of Ramadan tend to psychologically eat more when they switch to a normal eating pattern during Eid, due to the reduction in the number of daily meals and the changes in their diet. While some people think that they are still fasting, some people say that "fasting is over, don't eat now. zammoment” and consumes excessive amounts of food. Some problems become inevitable with overeating after the month of Ramadan. The most important of these are indigestion and stomach problems.

Prefer milk or fruit desserts instead of dough and sherbet desserts.

Especially during and after the festival, the insistent attitudes of the environment and the tendency to overeat should be avoided as much as possible. If it is highly desired to consume dessert, milk or fruit desserts should be preferred instead of desserts with dough and sherbet. At least 2 portions of fruit should be consumed a day. Since fruits will provide your body with enough carbohydrates, your sweet cravings will also decrease.

Start the day with breakfast

If you start your day with enough energy, your day will pass with better choices. Do not miss brown bread and plenty of raw vegetables from your breakfast table. For the festive table, choose high-volume, low-calorie foods. Foods with high water, fiber, low fat and calorie content, such as vegetables and fruits, are healthy snacks to be served alongside the main meal. On holidays, where meat consumption is increased, you should definitely pay attention to portion control in order to reduce the caloric value of meals, aid digestion and not to miss your taste with health problems, and you should consume lean meats with vegetables or salads rather than grilling, boiling or cooking them in the oven. The easiest method in portion control is to calculate your own palm. If you divide a plate into four by imagination, filling half a plate with vegetables, a quarter with meat, and the other quarter with yogurt is also an easy portioning method.

Chew food well

We should chew the foods well and bring them in small bites. In this way, what we eat will be digested and used more easily. You will not experience digestive complaints, bloating and indigestion will be prevented.

Consume at least 2 liters of water

During the festival, drinking water is taken to the second plan with the increase in the consumption of tea, coffee and soft drinks. However, the most important nutritional rule you need to do to stimulate a regular digestive system and metabolism is to drink 8-10 glasses of water a day. We recommend that especially the elderly and blood pressure patients pay attention to their coffee and tea consumption throughout the day, prefer herbal teas, and avoid consuming more than 2 cups of coffee a day.

Increase your movement

From the intensity of your work, zamIf you are complaining about suddenness, here is your golden opportunity! Take a walk during the holidays. 30-45-minute brisk walks during the day will both accelerate the metabolism that slows down in Ramadan and help you digest what you eat during the holiday.

  • If you eat 10 pieces of wrapped leaves, reduce your diet by 2 slices of bread.
  • For 1 slice of pie, reduce your diet by 2 slices of bread + 1 slice of cheese.
  • 1 slice of baklava; Remember that it can contain as many calories as 1 meal.

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