Nutritional mistakes made while fasting!

With the arrival of Ramadan, one of the most researched topics is about healthy eating for 30 days. Many people who cannot manage sudden sweet crises due to their long periods of hunger resort to some mistakes by eating unhealthy. So, what are the nutritional mistakes made while fasting? Here is the list of things you should pay attention to during the month of Ramadan…

In the month of Ramadan, the sultan of eleven months, the most accurate fasting and healthy eating methods are being researched a lot. There are methods that should be applied correctly in terms of nutrition in order to stay more full, not to feel hungry during the long hours between sahur and iftar and not to have stomach problems. In addition, what should be consumed in sahur and iftar or who should fast are among the issues that should not be ignored. Here are the mistakes that should not be made about nutrition in Ramadan:


fasting before sahur

Nutrition and Diet Specialist Melike Şeyma Deniz points out that nutritional diversity is very important for a strong immune system and continues as follows: “For food diversity, one should consume from every food group, eat a colorful diet, and take the protein, carbohydrates, fat, vitamins, minerals and pulp that the body needs. If sahur is not made, it is not possible to provide nutritional diversity by eating one meal a day. It is not possible to consider sahur as breakfast, to eat eggs. It is necessary to consume quality resources such as greens, plenty of greens and walnuts.”

Sleeping right after the meal after sahur

Sleeping immediately after sahur causes an increase in reflux complaints. It is easier for food to come back from the esophagus in the supine position. Especially in sahur, leaving time between the meal and bedtime will reduce the complaints.

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Turning to carbohydrate foods in iftar and sahur

Vegetables rich in vitamins; A must for a strong immune system and a healthy digestive system. At the same time, thanks to being a source of fiber, it prolongs the time of satiety and helps to balance blood sugar. Nutrition and Diet Specialist Melike Şeyma Deniz, “Unfortunately, vegetables are one of the most neglected foods in Ramadan.” By saying, you should definitely include vegetables on your tables both at sahur and iftar; He says that you should include a hot vegetable dish, vegetables with olive oil, boiled / sauteed / grilled or as a salad.

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How much water should you drink between iftar and sahur?

Not drinking enough water between iftar and sahur

Not drinking enough water during Ramadan causes problems such as constipation, headaches and fatigue during the day. In addition, it is necessary to drink water to strengthen the immune system, because water helps to remove toxins from the body. For this reason, be sure to meet your daily water needs between iftar and sahur. You can calculate your water need as 30-35 ml per kilo. For example; If you weigh 60 kilos, you can consider your water requirement as 1800 ml. If your water consumption is insufficient, you can also consume options such as ayran, herbal tea and unsweetened compote in appropriate sizes.

Turning to fast food as soon as you break the fast and swallowing the food without chewing

Consuming a lot of food at once during iftar can result in complaints such as indigestion and reflux. So slow down as much as possible while eating. Drinking soup first, then taking a 5-10 minute break and switching to the main meal will help you have a more comfortable Ramadan. Make sure that your main course choices are not too oily dishes.

To pass the fast while lying still,

Moving both makes our body work and helps control appetite. Even though our movement is limited outside with the pandemic, you can spend Ramadan healthy with small exercises you can do at home after iftar. Taking advantage of exercise videos on the Internet, even walking around the dinner table for 10-15 minutes will be beneficial.

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nutritional mistakes made while fasting

Falling for sorbet sweets

“The desire for dessert is one of the most common situations we encounter in Ramadan. Of course, it is not forbidden to eat sweets, but it would be more appropriate to prefer milk and fruit desserts rather than syrup, dough and fried desserts.”Nutrition and Diet Specialist Melike Şeyma Deniz says: “The traditional taste of Ramadan, desserts such as gullaç, rice pudding and ice cream have lower calories than desserts with syrup. In addition, these desserts stand out with their protein and calcium content. Other options are fruit desserts with low or no sugar, fruit compotes.”


Nutrition and Diet Specialist Çeliktaş listed the points to be considered while fasting as follows:
“We can fast in Ramadan without getting dizzy, without cutting our hands or feet and without getting a headache, by paying attention to some things. First of all, adequate and balanced nutrition should be maintained. Foods such as heavy and fatty foods, fried foods, salami, sausages, and sausage should be avoided. These include indigestion, stomach ache. triggers discomfort such as burning, blood pressure rise or fall‘ he said.

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