Nutrition and Diet Specialist Neslişah Bozkaya Gök said, ‘If the body getting used to fasting and the slowing metabolic rate during the month of Ramadan is not paid attention to, it may cause unhealthy weight gain, while it may also trigger some diseases’ and underlined the things that need attention.
“Where are those old holidays?” This Eid al-Fitr seems to be at the top of the questions to be asked, as it did last year. Eid visits, where we will be together with family elders due to the pandemic we are in, cannot be made. Celebrations will be held by phone or video calls, as we did last year. Although there will be no gatherings at family tables where adults and minors are together; nevertheless, many people will take part in the spirit of the holiday and its usual traditional customs. There is no doubt that the dishes and delicious desserts cooked especially during the feast will be the crown of the tables. So, what should we do to enjoy the holiday and not to be exposed to possible discomfort and unhealthy weight?
Both the pandemic and the period of complete closure caused great changes in everyone’s social lives. Our sleep hours, eating habits, daily physical activities almost all changed during this period.
Be careful not to disturb the body balance that gets used to fasting during the month of Ramadan!
The slowdown in our metabolic rate due to our changing eating patterns during Ramadan and the long-term hunger experienced while fasting can cause our body to gain weight faster after fasting. For this reason, if we do not want to gain weight, we should pay attention to our nourishment during the holiday and try to evaluate the Ramadan Feast as a period of recovery.
For this reason, health tips for a healthier Eid al-Fitr:
1. Start the first day of the feast with a light breakfast. Do not skip breakfast, as meal times that change during the month of Ramadan return to normal on the first day of the feast. Breakfast is the most important meal of the day and will help regulate your digestive system. A light breakfast can include whole wheat bread, cheese, lots of greens, tomatoes, cucumbers, olives, yogurt, fruit, oats, and walnuts. Or you can make different smoothies, including summer fruits, to add more variety to breakfast.
2. Avoid fried, salty, high-calorie foods. The consumption of these foods may cause people with health problems such as diabetes, insulin resistance or obesity to spend the holiday in the hospital. Pay attention to portion control. Snacking almonds, walnuts, hazelnuts, and fresh fruits with snacks can help you avoid eating too much with meals. Instead of desserts with syrup, you can prefer ice cream or other desserts prepared with milk or fruit.
3. Make it a habit to drink water. It should not be forgotten that water is not an alternative to coffee and tea. A balanced diet should contain at least 1.5-2 liters of water per day. Although water is often overlooked, it helps facilitate digestion, regulate body temperature, and most importantly, cleanse harmful substances from the body. Include more soups, buttermilk, tzatziki and fresh fruit juices to increase fluid consumption. You can also add lemon slices and mint leaves to the water to make it more enjoyable.
4. For a healthy digestive system, eat foods rich in fiber. If you have had digestive problems during the month of Ramadan, you may feel this problem more when you return to your old eating habits. Fiber-rich foods; Dark green vegetables, beans, chickpeas, legumes such as lentils and bulgur, and whole grains make the chief guests of your table. You can consume foods that will improve the health of your intestinal flora such as yogurt, ayran, and kefir. You can try mixing them with fruits and nuts for both main meals and snacks.
5. Although we will not be able to make visits to relatives and friends on this holiday, do not miss the small-scale physical activities you can do at home for your health during the holiday.