Üsküdar University NPİSTANBUL Brain Hospital Nutrition and Diet Specialist Özden Örkçü shared the tricks of healthy eating during Ramadan Feast.
Specialists, who draw attention to breakfast especially during Eid al-Fitr, recommend avoiding fatty, pastry and sweet-based meals for breakfast, protein-based lunch for lunch and vegetable-based diet for dinner, as it is easy to digest. Experts recommend consuming milk desserts or fruit ice cream instead of baklava and pastry-style foods for dessert, and taking brisk walks or exercise for 1 minutes 2-45 hours after meals to accelerate the slowing metabolism.
Pay attention to the breakfast on the first day!
Emphasizing the need to pay attention to breakfast especially during the Ramadan Feast, Nutrition and Diet Specialist Özden Örkçü said, “First of all, it is useful to choose foods that will less stimulate insulin secretion and strengthen satiety. First breakfasts should definitely not include fried foods, pastries or desserts. Cheese, olives, eggs, honey and plenty of green vegetables, which we define as classical nutrition, can be consumed. In the same way, olive oil dishes, soups and vegetable dishes should be preferred during the day, which we can call classical Turkish cuisine, with low fat and less tomato paste. For dessert, instead of baklava and pastry-style foods, milk desserts and fruit ice creams can be used. We can say that these foods will reduce the formation of gas and bloating. Preferences should be used for a protein-based menu at lunch, and a low-calorie vegetable-based menu that is easy to digest in the evening.”
Take a 45-minute walk after meals.
Örkçü, who recommends starting 1-minute brisk walks at least 2-45 hours after meals in order to increase the slowing metabolic rate, said, “In cases where walking is difficult, one of the exercise programs can be followed regularly. Thus, both weight control will be achieved and indigestion problems will be prevented.
Dietary habits of fasting people will change
Pointing out that the eating habits of people who fast after Ramadan will change, Örkçü said, “It may not be easy for the body to return to a normal diet after a long feeling of hunger and thirst during Ramadan. In a gastrointestinal system accustomed to slowing metabolism, prolonged hunger and feeding with 2 meals, nausea, loss of appetite, gas pains, constipation can be seen due to low consumption of fibrous foods. In addition, high-calorie foods taken in people with metabolic disorders can cause sudden sugar spikes, blood pressure problems and cardiovascular diseases. It should not be forgotten that high-calorie products taken into the body can also cause weight gain.” he said.
Balanced food consumption should be preferred
Nutrition and diet expert Özden Örkçü; He said that eating together from all food groups, chewing slowly and well, eating little and often, consuming vegetables and fruits for fiber intake, choosing fat in sufficient quantity and from unsaturated fats are the main rules in adequate and balanced nutrition. Örkçü also stated that it is necessary to pay attention to drinking at least 1.5-2 liters of water daily and to get enough protein from cereals, legumes and animal foods.