6 mistakes to avoid during Ramadan

During Ramadan, the normal eating pattern changes and the number of meals is limited to iftar and sahur. Anadolu Health Center Hospital Nutrition and Diet Specialist Derya Eren stated that healthy eating during Ramadan both protects physical health and ensures that the energy level remains higher while fasting, and shared 6 mistakes to avoid.

Drink enough water!

You should definitely drink 10-15 glasses of water between iftar and sahur. Drinking too much tea and coffee prevents water consumption. For this reason, care should be taken not to consume more than one cup of tea or coffee.

Don’t eat pita every day!

Pita consumption, which is an indispensable part of iftar tables, should be taken into account in terms of frequency and quantity. A palm-sized pita is equivalent to a slice of bread. As in the diet, there are no prohibitions in Ramadan, there is balance. During Ramadan, whole grain or rye bread can be consumed, which keeps us full for a long time, is a source of fiber and balances blood sugar. For this reason, the frequency of consumption is as important as the quantity in pita consumption. In other words, while pita can be consumed with main meals at iftar 2 or at most 3 days a week, whole grain foods such as whole wheat bread or rye bread or wheat and bulgur should be included on the other days.

Do not fast before getting up for sahur!

Sahur should be made considering the fasting period between sahur and iftar and attention should be paid to its nutritional content. Sahur should include protein sources that keep you full for a long time and are easy to digest, namely milk, eggs, cheese and whole grain bread, which balances blood sugar. Thus, people who eat sahur stay full throughout the day and minimize fluid loss by consuming water. If sahur is not served, problems such as low blood sugar, headache, digestive problems, weakness, fatigue, difficulty in concentration and nausea may occur during the day.

Be careful about consuming sweets after iftar!

With blood sugar rising rapidly after iftar and then falling, the body feels the need for sweets. In order to create a healthy balance in the body, a snack should be had 1-2 hours after iftar. This snack should consist of 1-2 portions of fruit and dairy group, that is, milk, kefir and yoghurt. Thus, the need for sweets can be met and weight gain can be prevented during Ramadan. Milk desserts can be preferred instead of this snack after iftar 1-2 days a week.

Don’t eat fast at iftar!

The meal where digestive problems are most common is iftar. The reason is that iftar meal is consumed very quickly and there is no break. In order to reduce complaints such as indigestion, bloating, pain and cramps after iftar meals, iftar should be divided into two parts: a starter and a main meal. Consume soup as a starter and move on to the main meal after 15-20 minutes. During the main meal, food should be consumed slowly and by chewing well.

Don’t take a walk right after eating!

Digestion begins immediately after the meal, and walking immediately after the meal will cause digestive problems and cause reflux. For this reason, you should take a walk at least 30 minutes after eating.