6 Mistakes to Avoid During Ramadan

During the month of Ramadan, the normal eating pattern changes, with the number of meals limited to iftar and sahur. Derya Eren, a Nutrition and Diet Specialist at Anadolu Health Center, states that healthy eating not only protects physical health but also helps maintain higher energy levels while fasting. She shares 6 mistakes to avoid during Ramadan.

Drink Enough Water!

It is essential to drink 10-15 glasses of water between iftar and sahur. Excessive tea and coffee consumption can hinder water intake. Therefore, one should be careful not to consume more than one cup of tea or coffee.

Don’t Eat Pide Every Day!

Consumption of pide, a staple at iftar tables, should be monitored in terms of frequency and quantity. A piece of pide the size of a palm is equivalent to one slice of bread. Just like in a diet, it's not about prohibition but balance during Ramadan. Whole grain or rye bread, which keeps us full for a long time and helps stabilize blood sugar, can be consumed. Hence, both the amount and frequency of pide consumption are important. For instance, pide can be consumed as a main dish at iftar 2 or 3 days a week, while whole grain foods like whole wheat or rye bread, bulgur, and other grains should be included on the other days.

Don’t Fast Without Having Sahur!

Considering the hunger period between sahur and iftar, sahur must be done, and attention should be paid to the nutritional content. Foods that keep you full for a long time, easy-to-digest protein sources such as milk, eggs, cheese, and whole grain bread that balances blood sugar should be included in sahur. This way, those who have sahur will stay full during the day and minimize fluid loss through water intake. If sahur is skipped, issues such as drops in blood sugar, headaches, digestive problems, fatigue, difficulty concentrating, and nausea may arise during the day.

Be Careful About Consuming Sweets After Iftar!

After iftar, the body craves sweets due to the rapid rise and subsequent drop in blood sugar. To maintain a healthy balance in the body, a snack should be taken 1-2 hours after iftar. This snack should consist of 1-2 servings of fruit and dairy products such as milk, kefir, or yogurt. This can satisfy the craving for sweets and prevent weight gain during Ramadan. Creamy desserts can be preferred as a snack instead of the usual snack after iftar once or twice a week.

Don’t Eat Quickly at Iftar!

Iftar is the meal where digestive problems are most commonly experienced. The reason is the rapid consumption of the iftar meal without any breaks. To reduce complaints like indigestion, bloating, pain, and cramps after the iftar meal, the iftar should be divided into two parts: starters and the main course. Start with soup, and after 15-20 minutes, move on to the main course. During the main meal, food should be consumed slowly and chewed well.

Don’t Walk Immediately After Eating!

Digestion begins immediately after a meal, and walking right after eating can cause digestive problems and lead to reflux. Therefore, walking should be done at least 30 minutes after eating.

Last Updated Date: 06 March 2024

Publication Date: 06 March 2024

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