Ramadan Diet Recommendations – Uplifes


For a healthy and balanced diet Proper nutrition in Ramadan must be defined. In order to endure a prolonged feeling of hunger, it is necessary to make at least two main meals (iftar and suhoor). In addition to these two main meals, at least one snack can be added by evaluating the person’s sleep state. When planning these meals, a personknown energy requirement, carbohydrate-protein-fat balance of food, need for vitamins and minerals should also be taken into account.

While the suhoor menu is being compiled, it will maintain a satiety period throughout the day and High protein foods such as eggs, cheese, dairy products should be prioritised. Delicious foods such as sausage and pastrami should not be preferred as they are difficult to digest. And for unsalted nuts –Positive effect on saturation time.– can be given on sahura. For the smooth functioning of the digestive system You can give preference to fruits and vegetables that are high in fiber.

After a long period of fasting, the meal can be divided into two parts to control the appetite for iftar. For example, after breaking the fast with soup and iftar such as olives / dates, you can take a break for 10-15 minutes. At the second stage, you can give preference to products from the meat group (red meat, chicken, fish), dairy group (yogurt, ayran) and vegetable group (seasonal vegetables).

In a snack after iftar, you can include products of the fruit and dairy group (milk, kefir, yogurt). Dessert should not be included too often.. If dessert is to be eaten, preference from dairy desserts should return.

The water needed between iftar and sahure must be drunk. The need for water should not be met immediately, but at regular intervals between iftar and suhoor. Drinks such as ayran, soda, tea, coffee do not satisfy the need for water. Therefore, these drinks should not be preferred over water. Drinks with a high caffeine content (such as tea, coffee) should not be consumed excessively, as they increase the excretion of water from the body.

It is not recommended to fast for pregnant and lactating women, children at the age of growth and development, people with chronic diseases.. It is beneficial for these people to progress by consulting an appropriate nutritional doctor.

We wish you a good and healthy month of Ramadan…

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