With the arrival of Ramadan, the month of fasting, many people have started to fast. During this time when we are hungry for long hours and our eating habits change, it is very important to pay attention to balanced nutrition for our health. Therefore, many people who fast are researching how to eat healthily during Ramadan.
On normal days, any nutrient that is missing in a meal can be completed in other meals throughout the day. However, with the limited number of meals during Ramadan, this is not possible. Therefore, eating habits during the long hours of fasting in Ramadan are of great importance. By consuming beneficial foods during sahur and iftar, you can feel healthier and more energetic throughout the day. Here are 10 tips to help you eat healthy during Ramadan:
• The sahur meal is an energy and nutrient source that will help you avoid feeling hungry throughout the day. Therefore, do not skip sahur and eat appropriately.
• Drinking enough water during Ramadan is very important to maintain your body's fluid balance. Consume water frequently between iftar and sahur to meet your daily water needs.
• Try to prepare a balanced menu that includes protein, carbohydrates, fats, vitamins, and minerals for your iftar meal.
• Instead of consuming processed foods during iftar, choose healthy foods such as fresh vegetables, fruits, whole grains, legumes, and meat.
• Avoid consuming heavy and greasy foods during Ramadan. You can feel more energetic throughout the day and prevent weight gain by reducing your fat intake.
• Sweet foods raise your blood sugar quickly and then drop it rapidly, preventing you from feeling full.
• Red meat is a food that is difficult to digest and contains high levels of saturated fat. White meat, on the other hand, contains less fat and is easier to digest. Choose white meats such as chicken or fish.
• Vegetables are an important source of healthy nutrition and are easy to digest. Try to consume plenty of vegetables during iftar.
• Grains and legumes provide long-lasting satiety and help you maintain your energy levels. Opt for legumes such as bulgur, lentils, and chickpeas.
• Avoid consuming salty foods during suhoor and iftar. Salt can cause you to become thirsty throughout the day and have negative effects on your health.