American Hospital Dietician Specialist Handan Doğan Kavuştu explained what we need to pay attention to for healthy feast tables …
During the month of Ramadan, your body gets used to a certain routine to get food at certain times during the day. With the end of Ramadan, the sudden changes in this routine and the rapid return of eating habits will bring along many digestive and circulatory disorders such as indigestion, bloating, heartburn. Later, excess calories may come back to you as weight gain. For this reason, it will be the best approach to gradually switch to normal eating habits. You can make healthier choices in your diet after Ramadan by following the suggestions below:
Try to choose a lighter breakfast instead of a very rich, calorie breakfast on the feast morning.
Instead of a breakfast table consisting of pastries and fries, a breakfast consisting of eggs, cheese, olives, tomatoes, cucumbers, seasonal greens and whole grain bread will help you start the day lighter.
Increase your vegetable portions
A diet that consists of vegetables and salads instead of high-calorie meals during the day will help you overcome this transition period without gaining weight.
Try to maintain portion control
Of course, it is natural to experience excessive cravings for some foods after fasting for a month. However, the key is how much you eat. Put yourself a measure of your food.
Choose milk desserts
Try to satisfy your sweet tooth with healthy options such as fresh and dried fruit (dates, figs, etc.). Or prefer milk desserts instead of sherbet desserts.
Try to increase your fluid consumption, which decreases with Ramadan.
In this period when temperatures are increasing day by day, it is important for your body balance to get enough fluids to prevent dehydration. You can tell if you are drinking enough liquid from the dark or light color of your urine. A dark and small amount of urine indicates that you are not getting enough fluid.
Try replacing fizzy, sugary drinks with healthy drinks such as buttermilk, tzatziki, homemade sugar-free compote.
Try to do walks and exercises at home
The long fasting period during the month of Ramadan and the related decrease in the level of physical activity may have adversely affected your muscle mass. For this reason, it will be the best approach to try to be active in the house when we have to stay at home.
Another question that raises questions after Ramadan is how should we eat to strengthen our immunity?
In fact, there is no miraculous food or nutritional supplement that can strengthen the immune system alone. Many nutrients are needed for a healthy immune system. Each of the minerals such as proteins, carbohydrates, fats, vitamin C, vitamin A, vitamin D, vitamin E, B group vitamins, zinc, selenium, folic acid, and iron have a different role in the immune system, and each must be at a sufficient level in your diet. If we express this sufficient and balanced nutrition level with a plate;
- TabaFruits and vegetables should make up half of your meal. Include at least 5 portions of vegetables and fruits of different colors (3 portions of vegetables, 2 portions of fruit) in your diet a day.
- TabaProtein sources should make up a quarter of the quarter; eggs, meat, fish, chicken, turkey, legumes, oilseeds, etc.
- OfIn the other quarter, you should include whole grains; whole grain bread, bulgur, brown rice etc.
- And this floorIf you add the milk group (especially fermented yoghurt, kefir, etc.), you will have a healthy and balanced diet. In addition, as long as you have an adequate and balanced diet, you do not need an additional nutritional supplement and you should consult a healthcare professional before using supplements.