During Ramadan, our eating habits change completely with fasting. While fasting in Ramadan, we should also think about our health and prefer light meals instead of stuffing. No doubt, sweets like baklava, Turkish delight, chocolates and snacks are indispensable foods of the joy of Ramadan. They should be consumed in moderation in order not to gain weight and diabetic, vegan and gluten-free options may be preferred for special dietary choices.
Sahur (Suhoor) menu
* Foods with high protein content delay hunger by prolonging the emptying time of the stomach. Foods such as eggs, milk, yoghurt and cheese should be consumed.
* It can be a meal in the form of breakfast. Toast, pancake, omelet, milk, pita are examples of the most satisfying and weightless sahur meal.
* Take plenty of fluids and drink water.
* Fruit, dried fruits & nuts should be eaten at imsak time, after sahur and before going to bed.
* Too salty foods should not be consumed.
* If one fasts before sahur, the metabolic rate decreases as the fasting time will increase; fatigue and headache are seen. For this reason, anyone who is going to fast should definitely get up for sahur.
* The meal should be started with a light soup that is neither too hot nor too cold. Those with bowel problems can add bran to their soups, or they can also choose whole wheat bread.
* Along with the soup, a vegetable dish with or without meat, which is not too oily, should be eaten. There is no harm in eating a slice of mince or chicken pie.
* A bowl of yogurt can be eaten.
* Eating fruit and especially dates is very good in meeting sugar needs.
* Grilled meat, chicken, fish or sauteed meat can be eaten as the main meal.
Things to consider in order not to gain weight during Ramadan
* Be sure to get up for sahur.
* Eat sahur meals little by little, by chewing them thoroughly. Include foods such as raw vegetables, tomatoes, cucumbers in the sahur.
* Break your fast with a light meal at iftar.
* Consume vegetable dishes, avoid heavy desserts.
* Drink plenty of water.
* Tea, especially well brewed Turkish black tea and halthy infusions are always a good option during Ramadan. Best time to consume tea and Turkish coffee is during Sahur and start a fresh day.