Fasting, which is our physical worship, constitutes one of the processes in which adequate, balanced and healthy nutrition is most important. Basically, being able to meet the needs of the body in a limited time frame of the 5 food groups will help you have a better and healthier Ramadan.
Milk and dairy products, with their high quality protein content, help to provide a long-term feeling of satiety when consumed both at sahur and iftar. It helps to reduce daily saturated fat intake, especially when low-fat is preferred. It is important to consume an average of 3-4 servings of milk and dairy products for all age groups. With the consumption of 1 glass of milk, 1 glass of kefir, 1 bowl of yoghurt and 1 portion of cheese, daily high-quality protein intake is provided, while the needs of calcium, phosphorus, zinc and B group vitamins are met to a significant extent.
Meat, chicken, fish, eggs, legumes, oil seeds and nuts are good sources of protein, minerals such as iron, zinc, phosphorus, magnesium, and vitamins B1, B6, B12 and A. It is an important food group to provide cell regeneration, support growth and development, regulation of the nervous-digestive and immune system, and blood production. Again, with the consumption of oily fish, omega-3 fatty acids show protective properties against cardiovascular diseases, they should be preferred twice a week. However, we should stay away from products such as salami, sausage, sausage, etc., which are processed meat products. Recommendations are that daily red meat consumption should not exceed 50 grams. At the same time, red meat production has negative effects on greenhouse gas emissions. Again, since it increases the risk of catching various cardiovascular diseases, its consumption should be minimized and it should be cooked without oil. Especially in Ramadan, meat and meat dishes are much more preferred, while fish consumption is at the lowest level. Eggs in this group help to feel full for a long time the next day, especially when consumed at sahur. The lecithin in the egg protects the liver and supports brain functioning. Egg max. It should be cooked for 5 minutes and the formation of the green ring around it should be prevented (iron sulfide).
Dried legumes, which are indispensable for the month of Ramadan, support satiety for a long time, good functioning of the digestive system and good protein intake due to their high fiber content. You can increase the protein quality of your diet by consuming legumes with grains. They are very rich in B group vitamins except B12. At the same time, when they are consumed with foods that are a source of vitamin C, the bioavailability of iron and calcium in its composition increases! Do not spill the cooking water! Daily consumption of 150 g of legumes balances blood sugar and lowers cholesterol! It protects against cancer.
Nuts such as nuts, walnuts, almonds; Sesame, sunflower-pumpkin seeds are called oil seeds. These; It is rich in B group vitamins, minerals, fat and protein. These cholesterol-free foods protect the heart! Minimize the risk of cardiovascular diseases and cancer by consuming 30 g of raw – unsalted nuts per day! You can choose it at sahur or after iftar.
Fresh vegetables and fruits are very rich in terms of bioactive components: against oxidative stress caused by free radicals (which are considered harmful to the body), which play a role in the etiology of chronic diseases.
They have a protective effect and help to remove some harmful substances from the body. Bioactive components along with antioxidant vitamins found in fresh vegetables and fruits support cell regeneration. Bioactive components have a protective effect on telomeres in the DNA structure, as well as on physiological and mental health. Instead of consuming foods such as fruit juice and dried fruit, attention should be paid to the consumption of fresh fruit and 3-4 servings should be consumed according to the daily requirement. A cooked standard portion of vegetables is 150 g and provides 25-85 kcal of energy. Standard of fruits
one serving provides about 50-100 kcal. With their low calorie and easy accessibility, we should definitely consume the foods in this group at sahur, iftar and in the snack 2 hours after iftar. In Ramadan, sugar-free compotes and compotes prepared from fruits support digestion and quench thirst.
Bread and cereals Cereal group; It includes bread, rice, pasta, noodles, couscous, bulgur, oats, barley and breakfast cereals. These foods are made from grains such as wheat, oats, rice, rye, barley, and corn. Grains constitute our main carbohydrate sources and have an important place in our diet. Grain consumption is mainly in the form of flour. Corn; It consists of the shell, germ and endosperm. The term whole grain refers to these three components in the grain. Whole grains are a source of iron, magnesium, selenium, B vitamins and dietary fiber (fiber). Whole grain consumption can reduce the risk of cardiovascular disease, some cancers and the frequency of Type 2 diabetes, and is also known to be associated with low body weight. Choosing whole grains that are high in dietary fiber also has additional health benefits. Therefore, choosing whole-grain products in our diet is protective against many health problems such as obesity, type 2 diabetes, cardiovascular diseases, etc. In order to provide satiety for a long time, we should prefer whole grain foods in this group. Such as Tambugday Bread, Whole Wheat Pasta, Whole Grain Flours, etc. However, since Ramadan pita is mostly produced from white flour, some weight problems that occur during Ramadan can be explained by this situation, although the consumption portion is not taken into account. It can also cause digestive problems to develop. For this reason, we can either make Ramadan pita ourselves with whole wheat flour or max. Let’s consume up to 60 g 3 times.
Cereals should be consumed an average of 3-7 servings per day. The amount to be consumed varies according to the individual’s body weight, age, gender and physical activity. Since the foods in this group are poor in vitamins A and C, they should definitely be preferred from other food groups.
While preparing the meals; Meat group foods should be prepared without adding oil, and the visible fat and skin should be removed before cooking. Meatless meals should be cooked with 1 teaspoon of olive oil per person. Fat preference should be from unsaturated fats, animal fats should not be used.
The consumption of sugar group should be minimized, sweet preferences should be in favor of easily digestible milk desserts prepared with less sugar. Daily sugar intake should be around 5% of energy needs. Beware of hidden sugar sources.
The most important issue to be considered in Ramadan is water consumption and dehydration. Achieving water balance can be calculated by multiplying our weight in kilograms by 35 mL of water. It is recommended to consume an average of 3 liters of water per day for men and 2.5 liters for women. The darker the urine color, the less water consumption is. Drinks other than water, tea, coffee, herbal teas, milk, ayran, kefir, fruit juice, vegetable juices, soda, mineral water, carbonated drinks with added sugar, drinks with artificial sweetener (light – diet drinks), energy drinks, sports drinks It does not meet the daily fluid requirement. Especially in Ramadan, when starting the fast, 2 glasses of water should be consumed, then 1 bowl of soup should be drunk and a break of 5 minutes should be taken. During the period from iftar to sahur, daily water consumption needs should be met. In this process, tea – coffee – herbal teas with diuretic effect should be consumed at least. After meals, fennel tea can be preferred to facilitate digestion. Consumption of acidic – carbonated drinks should be minimized during this period.
During the month of Ramadan; Pickled, salty, bitter, sour-tasting foods should not be consumed. Foods that may increase gastric acid secretion or cause sensitivity should be minimized. Please consider our suggestions in order to spend a healthy, pleasant and peaceful month of Ramadan.
Expert Dietitian Elif Melek Avci Dursun
