How should iftar and sahur be during the pandemic period?


The month of Ramadan is experienced differently this year due to the pandemic that has seriously affected the world and our country. Faculty of Health Sciences of a private university, Department of Nutrition and Dietetics Ar. See. Fatma Öznur Afacan said that people who are locked in their homes and remain hungry and dehydrated for about 17 hours should divide their iftar and sahur into at least four meals in order to keep their metabolic rate in balance.

Maintaining good body balance is important

Ar. See. Fatma Öznur Afacan listed her suggestions that would not reduce the metabolic rate and said: “If fasting before getting up for suhoor, the metabolic rate decreases because the duration of hunger and thirst will increase. Headache, fatigue, and decreased attention may be seen. Suhoor should definitely get up. Whole grain products such as rye and bran bread should be consumed in suhoor in order to maintain the blood sugar balance during the day. Foods containing refined sugar such as instant fruit juice should be avoided. Salty foods such as pickles, very salty olives and excessively fatty foods such as frying should not be consumed. Fibrous, vegetables and fruits that will facilitate stomach digestion and help the intestines to work should be preferred. Since foods with high protein content stay in the stomach for a long time and increase the feeling of satiety, foods high in protein such as eggs, cheese and yogurt can be eaten in sahur. “At least 2-2.5 liters of water should be drunk in order to maintain the body water balance.”

Dessert consumption should be made 1 hour after iftar.

Stating that after fasting with foods such as soup, dates and salads at iftar, if possible, a 15-20 minute break should be taken and then switch to the main meal. In this way, after a long hunger, the stomach is not burdened at once and the metabolism can be accelerated. Digestion can be facilitated by choosing slow-digesting, low-glycemic, fibrous vegetables, fruits, legumes, and salads. Health problems caused by indigestion can be prevented. As in the normal diet, it is very important to eat a balanced, adequate diet and pay attention to the amount during fasting. Grilled chicken, meat, fish, vegetable dishes with olive oil, yoghurt, salad and whole grain bread products should be preferred for iftar. Dessert consumption should not be immediately after iftar. Dessert should be consumed at least one hour after eating. Milk desserts should be preferred in order to maintain energy balance and prevent stomach problems. Excessive consumption of coffee and tea should be avoided, which will cause water to be excreted from the body. Physical activity can be increased and exercise can be done three hours after iftar to facilitate digestion. “


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