With the end of Ramadan, there are important points to consider in order to return to the old eating habits after a long period of fasting. Dr. Zeynep Güler Yenipınar, Head of the Department of Nutrition and Dietetics at Istanbul Rumeli University (İRÜ), emphasized the importance of switching to a healthy and balanced eating pattern during the holiday, following the decrease in the number of meals and the slowing down of metabolism during Ramadan.
Start Your Holiday Morning with a Healthy Breakfast
Dr. Yenipınar stated that holiday mornings are usually spent in a festive atmosphere and said, “Instead of carbohydrate-heavy foods such as pastries and buns, traditional Turkish breakfasts containing eggs, cheese, olives, walnuts, seasonal greens and whole grain bread should be preferred for holiday breakfasts.” He also reminded that there will be plenty of sweet treats during holiday visits and emphasized that sweet foods such as honey and jam should not be consumed for breakfast.
Boost Metabolism by Increasing the Number of Meals
Drawing attention to the decreasing number of meals during Ramadan, Yenipınar stated that this order should be reestablished with the holiday. “You can increase your metabolic rate by adding healthy snacks such as skim milk, hazelnuts, almonds to your snacks,” he said, adding that unhealthy snacks should be avoided.
Prefer Milk Desserts Instead of Sherbet Desserts
Stating that one of the most common nutritional mistakes made during the holiday is consuming excessive amounts of syrupy desserts and pastries, Dr. Yenipınar said, “Excessive storage of sugar in the body can cause weight gain and lead to blood sugar imbalance. Therefore, instead of syrupy desserts, milk desserts should be preferred for dessert.”
Focus on Fibrous Foods
Yenipınar, who stated that there may be changes in the intestinal routine during Ramadan, emphasized the importance of increasing fiber (pulp) consumption during the holiday for digestive health. “Instead of fried and heavy meals, you should prefer grilled, boiled or steamed meals. Whole grain bread, legumes and vegetables will protect your intestinal health,” he said. He recommended consuming at least 5 servings of vegetables and fruits daily.
Don't Neglect Physical Activity
Stating that the amount of energy consumed increases during the holiday, Dr. Yenipınar said, “We should not forget that physical activity helps speed up the metabolism. You can balance the energy you take by taking short walks during the day.”
Pay Attention to Fluid Consumption
Drawing attention to the decreased fluid consumption during Ramadan, Yenipınar warned, “During the holiday, at least 2,5 liters of water should be drunk daily to maintain the body’s fluid balance. Tea and coffee consumption should not exceed 2-3 cups, as excessive caffeine can cause fluid loss from the body.”
Think of Eid as a Transition to a Diet
Stating that sudden changes in the diet can lead to health problems, Dr. Yenipınar said that the holiday is an opportunity to switch to a pre-Ramadan diet. He emphasized the importance of a balanced diet during the holiday by saying, “On the first day, you should start by eating lightly and adjust your portions carefully, and on the third day, you should gradually switch to a normal diet.”
