Healthy eating tips during Ramadan

Cyprus International University (CIU), Faculty of Health Sciences, Head of the Department of Nutrition and Dietetics, Asst. Prof. Dr. Ayhan Dağ drew attention to the points that should be considered about nutrition during Ramadan. It was stated that to maintain a sufficient and balanced diet, it is necessary to eat at least 3 meals during the part of the day during which there is no fasting and it is also important not to skip the sahur meals.

Breakfast or soup at sahur
While mentioning that it is harmful for healthy nutrition to not eat or drink only water in sahur, Dağ also added those who are fasting should have sahur to protect their health.

Asst. Prof. Dr. Dağ expressed that a breakfast consisting of milk, yogurt, cheese, pastry, eggs, wholegrain bread can be healthy, and it will be beneficial to prepare a meal consisting of soup, olive oil dishes, yogurt and salad as the second choice.

Pulpy food is important
Pointing out the importance of starting iftar with light meals such as dates, cheese, olives, soup, Dağ also mentioned, it will be appropriate to continue with a low-fat meat meal, vegetable dish or salad after 10-15 minutes.

Asst. Prof. Dr. Dağ said that food that energizes but raises blood sugar in a balanced manner should be preferred: “instead of food with the high glycemic index, such as white bread, rice pilaf, pulpy food such as bulgur pilaf, whole-wheat bread or whole meal pasta should be preferred”.

Dairy dessert or fruit
Instead of sweet and fatty desserts in iftar, it is important to prefer desserts made by milk or fruit, and “it should be avoided eating food fast, bites should be consumed by chewing slowly and thoroughly,” said Dağ.

It was recommended that the consumption of food with high fiber in meals to prevent constipation that may occur due to changes in the diet, it is also beneficial for digestion to take short walks after iftar.

Stating that the cooking methods of the meals are also important in Ramadan: “Grilled, boiled and baked meals should be preferred while roasted, smoked and fried foods should be avoided,” said Dağ.