6 Nutrition Tips for Those Who Fast
- Don’t Consume Pita Every Day!
Let’s pay attention to the frequency and quantity of pita consumption, which is an indispensable part of iftar tables. 1 palm-sized pita is equivalent to 1 slice of bread. As in the diet, there are no prohibitions in Ramadan, there is balance. During Ramadan, whole grain or rye bread should be used, 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.
- Be sure to make sahur!
The month of Ramadan consists of 2 basic meals, namely sahur and iftar. Sahur should be made considering the fasting period between sahur and iftar and attention should be paid to its nutritional content. Sahur should include easy-to-digest protein sources that keep us full for a long time, namely milk, eggs, cheese and whole grain bread, which balances blood sugar. Thus, people who eat sahur will 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.
- Divide Iftar Meal in Two and Eat Slowly!
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. To reduce complaints such as indigestion, bloating, pain and cramps after iftar meals, divide iftar into two parts: a starter and a main course. Consume soup as a starter and move on to the main meal after 15-20 minutes. During the main meal, consume food slowly and by chewing well.
- Don’t Take a Walk Right After Meal!
Digestion begins immediately after the meal, and walking immediately after the meal will cause digestive problems and cause reflux. For this reason, walking should be done at least 30 minutes after eating.
- Be Careful About Consuming Desserts After Iftar!
With blood sugar rising rapidly after iftar and then falling, the body will feel 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, namely milk, kefir and yoghurt. This way, you can meet your sweet tooth and prevent weight gain during Ramadan. You can also choose milk desserts instead of this snack after iftar 1-2 days a week during Ramadan.
- Don’t Consume Insufficient Water!
Be sure to consume 10-15 glasses of water between iftar and sahur. Excessive tea and coffee consumption will prevent your water consumption. For this reason, do not consume more than 1 cup of tea or coffee and prioritize water consumption instead.
Healthy Pancake for Sahur
Materials: 1 cup oatmeal
1 teaspoon of powdered cinnamon
1 tea glass of milk (half fat)
1 banana
1 egg
1 packet of baking powder
1 packet of vanilla
Fabrication: Put the oatmeal in a food processor and turn it into flour. In a deep bowl, mash the banana with a fork, then add the egg and mix well. After adding milk, oat flour and other ingredients, mix until homogeneous. Add 1 teaspoon of olive oil to the pan and cook it front and back, adding your pancake dough regularly using a small ladle.
Lemon-Strawberry Fit Cheesecake After Iftar
Materials: 2 cups oat flour
1 small banana
2 tablespoons coconut oil
400 g. mild cream cheese
3 tablespoons low-fat yoghurt
2 tablespoons of honey
1 packet of vanilla
1 lemon (grate the peel)
5-6 strawberries
Fabrication: For the base, mash the banana with a fork, then add the oat flour and coconut oil and mix well. Spread this mixture thoroughly into the mold lined with wax paper and leave it in the refrigerator for 1-2 hours. For the cheesecake, add labneh cheese, yoghurt, honey, vanilla, juice of 1 lemon and 3-4 strawberries and blend it. Add the resulting homogeneous mixture to the base in the refrigerator. Then, decorate the cheesecake with grated lemon peel and coarsely chopped strawberries, and finally, leave it in the fridge for 1-2 hours before consuming it with pleasure.
