‘Do these to spend the month of Ramadan healthy’

Stating that infectious diseases, arteriosclerotic diseases, diabetes, hypertension, obesity, dental caries and liver diseases are among the diseases caused by nutritional errors, Medicana Çamlıca Hospital Nutrition and Dietetics Specialist, Uzm. Dyt. Cem Nevşioğulları, “Nutrition; It is the intake of nutrients required for growth, development, maintenance of life and health. Adequate and balanced nutrition, on the other hand, is a plan that is completely specific to the lifestyle of the person, aimed at gaining the right nutritional habits that the body needs in a sufficient amount but in a balanced way, that the person can maintain throughout his life. The nutrients required for the body’s needs vary according to the age, height, sex, disease, and lifestyle of the people. Inadequate and unbalanced nutrition reduces body resistance and prepares the ground for infections. It causes a severe course of the disease and the development of fatal complications. “Excessive food intake and lack of physical activity cause obesity,” he said.

Keeping a fast does not mean being hungry

Stating that the risks of nutritional diseases should be followed carefully during Ramadan, which is of great importance for the society, Uzm. Dyt. Nevşioğulları said, “The nutritional mistakes made this month can actually cause weight gain even though nothing is eaten throughout the day. Fasting does not mean starvation. Fasting; It is the unification and integration of correct eating habits with the discipline of the soul. When the month of Ramadan is over, we shouldn’t have compromised on proper nutrition. Nutritional problems occur in this month due to reasons such as being hungry for a long time, changing diet and hours, decreasing movement, and going to bed right after meals, ”he said.


Providing information on establishing a healthy and energetic diet during Ramadan, Uzm. Dyt. Cem Nevşioğulları said, “In this direction, meal order is the leading healthy, adequate and balanced diet in Ramadan. Between iftar and sahur, 1-2 meals should be made at intervals of 2-2.5 hours and it should definitely be woken up at sahur. We can think of sahur as a breakfast meal, which provides the dynamics of today. Considering that we will be hungry all day long, we should prefer foods such as brown cereal products, dry legumes, vegetables, salads, which are slow-digesting, low-glycemic index, which have a low blood passage rate, instead of overeating. Other food and food groups that should be preferred during Ramadan are foods with high pulp (fruits eaten with shell, dried apricots, dried plums and dates, grain grain products, green beans, peas, spinach), foods rich in omega 3 and folic acid (from whole flour). made products, breakfast cereals, asparagus, spinach, peas, tomatoes, fish, broccoli, purslane, lentils, walnuts, almonds), and fruits rich in vitamin C. In addition to these, care should be taken to cook meals with liquid oils (especially olive oil, hazelnut oil) and less salt. If possible, oil and salt should be added to the food close to the bottom of the meal, or even last. Meals should be eaten slowly as small bites, and plenty of water should be drunk from iftar to sahur. He emphasized that especially carbonated beverages, pickled foods, delicatessen products, heavy, fried or fried foods, offal, desserts with sherbet and white flour should be avoided as much as possible.

Exp. Dyt. Cem Nevşioğulları shared the following example for a sample daily Ramadan menu suitable for adults who can fast and do not have any nutritional health problems:


1 glass of unsweetened semi-skimmed or skimmed milk,

1 thin slice of half-healthy cheese,

1 boiled egg,

5-6 olives or 5-6 hazelnuts or 1-2 walnuts,

Seasonal cold cut vegetables,

1 slice of thin bread or 1 small piece of pita,


1 portion of meat meal or vegetable meal with meat,

1 scoop of soup or 2-3 tablespoons of rice / pasta,

3-4 tablespoons of yogurt,

Plenty of salad (with a little olive oil)

1 thin slice of bread (whole wheat or bran) or 1 small piece of pita


1 portion of fruit,

1 glass of semi-skimmed or skimmed milk or 3-4 tablespoons of semi-skimmed yogurt,

Milk desserts can be preferred 1-2 times a week for this meal.

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