Noting that the holiday may be more intense and active this year, especially after the restrictions experienced during the pandemic period, experts warn that overeating may trigger health problems after Ramadan.
Dyt. from Medicine Hospital Nutrition and Diet Department. Nilay Cansever shared her nutrition tips for the holiday that comes after “Ramadan”. As a result of the small number of meals during Ramadan and the changes in nutrition, we tend to eat more during the feast. The factors that affect this are the gathering of families, especially after the restrictions experienced during the pandemic period, the holiday may be more intense and active this year, the dishes cooked during the holidays are very diverse, and of course, desserts with syrup are found in every house or offered to you during holiday visits. However, it should not be forgotten that overeating may trigger health problems after the month of Ramadan.
Noting that stomach indigestion and intestinal problems are common, Dyt. Nilay Cansever stated that elderly individuals or people with chronic diseases such as blood pressure, diabetes and heart disease should be more careful about eating and drinking, and said:
YOU SHOULD SAY IT WOULD BE BETTER IF I DID NOT EAT
Due to our customs, we can be very insistent about eating and drinking, or we may not be able to say “no thank you, it would be better if I didn’t eat”. For this reason, we can be more determined against insistent attitudes in ourselves if we try to have a little empathy and at least do not be insistent on the guest. Starting from the morning of the holiday, we should take care to return to normal order as much as possible. The amount of food eaten should not be increased rapidly. In order to return to a normal routine, a plan of 1-2 snacks should be made between 3 main meals in the first days. Care should be taken not to starve for more than 4-5 hours.
HOLIDAY MORNING SHOULD START THE DAY WITH A LIGHT BREAKFAST
Low-salt white cheese, boiled eggs, plenty of raw vegetables (tomato-cucumber-parsley, etc.) should be consumed, and breads such as whole wheat/rye should be preferred for both blood sugar balance and satiety. Fried, sausage-salami and pastries should be avoided. In the following hours, you will visit especially during the holiday, taking into account that sweets will be served, sugary foods such as honey and jam should not be consumed.
In order not to experience digestive problems that may result from a change in the diet, attention should be paid to include foods with high fiber content in meals. Like vegetables, legumes. Even if foods of animal origin such as meat or chicken will be consumed, white meat such as chicken or fish or turkey should be preferred, and frying or roasting method should not be preferred. Salad or vegetable dishes with olive oil should be added to meat products, and foods such as pastry or rice pilaf or stuffed stuffed vegetables with olive oil should be avoided. Using small serving plates helps to provide portion control so that both our eyes and stomach are full.
MILK DESSERTS MUST BE PREFERRED
If dessert is absolutely desired to be eaten, lighter milk desserts or fruits should be preferred, and desserts with syrup such as baklava and kadayif should be avoided as much as possible. If you really want it, don’t forget that 1 slice of baklava can be enough. If you choose vegetables for the next meal, you will balance the daily calorie amount. It is important to remember that overeating chocolate, candies or sweets can lead to both unnecessary calorie gain and health problems.
DRINK Plenty of Water
Attention should be paid to drinking 2-2.5 liters of water in order to return the decreased fluid consumption during Ramadan to normal. Especially since drinking too much tea and coffee will have a diuretic effect, people with chronic diseases
must be more careful. Also, remember that consuming water will help with appetite control. Prefer to drink water instead of offered tea/coffee.
At the same time, try to walk as much as possible in order to increase the physical activity that decreases during Ramadan.