How to Eat Healthily During the Holiday?

How to Eat Healthily During the Holiday The end of Ramadan and the rapid transition to normal eating patterns during the holiday can inevitably lead to overindulgence. However, experts are warning us! Evrim Demirel, Nutrition and Diet Specialist at Acıbadem Dr. Şinasi Can (Kadıköy) Hospital: "After Ramadan, especially on the first day of the holiday, consuming excessive amounts of heavy, fatty foods, excessive sweets and pastries can cause stomach problems, indigestion, severe disruption of blood sugar levels and high blood pressure. To prevent this, eat small amounts frequently, do not skip meals, add snacks between main meals if possible (fruit, milk, yogurt drink), and always have a healthy breakfast in the morning," she said. Nutrition and Diet Specialist Evrim Demirel explained 7 rules to follow when transitioning to normal eating after Ramadan, providing important warnings and recommendations.

Do not skip meals

After eating two meals throughout Ramadan, it is very important to maintain regular breakfast, lunch and dinner when transitioning to normal eating, and not to neglect snacks when necessary. This way you can ensure a smooth transition to normal life without experiencing stomach problems and without any irregularities in blood pressure and blood sugar levels. If you do not feel like eating during lunch hours due to habits during the fasting period, you can consume light foods such as salad, soup or a bowl of oatmeal.

Do not overload on pastries at breakfast

  Especially on the first day of the holiday, starting the day by consuming large amounts of pastries, fatty foods, fried items and breakfast meats such as sausage, hot dog and salami would be unhealthy. Instead, start breakfast with healthy protein sources, cheese varieties, eggs, plenty of vegetables, and high-fiber products such as whole wheat bread, which will be beneficial for your health and help you feel better and more energetic.

Do not wait until you are thirsty to drink water

  Do not neglect meeting your body's daily water needs. Make sure to consume an average of 2-2.5 litres of water every day. Instead of ready-made fruit juices and sugary carbonated drinks offered at gatherings, consume low-sugar homemade compotes, unsweetened herbal tea, mineral water or water. Be careful not to overdo your daily tea and coffee consumption.

Be careful with sweets at gatherings

  Sweets, chocolate and other sweets that stand out at Ramadan holiday gatherings can cause you to overindulge in daily sweet consumption. Moreover, after limited eating during Ramadan, consuming these foods excessively will not be good for our blood sugar levels, blood pressure and stomach. Therefore, go to holiday visits with a full stomach if possible and ask the host for half of the treat they will offer you. Eating sweets on an empty stomach causes sugar to quickly enter the bloodstream and completely disrupts blood sugar levels. Prefer to eat small portions, and if possible, fruit and dairy-based desserts instead of pastries and syrup-soaked sweets.

Consume seasonal vegetables and fruits

During Ramadan, we consume more protein sources and carbohydrates such as pita bread at iftar meals because they are more filling, while we neglect fiber sources such as vegetables and fruits. Therefore, do not neglect eating colourful green salads and seasonally cooked vegetable dishes with your meals during the holiday.

Prepare a balanced holiday table

  Avoid heavy fried foods, pastries and heavy syrup-soaked sweets on your holiday table. For example, keeping high-carbohydrate foods such as these to one or two varieties in limited amounts and consuming them sparingly, while not neglecting vegetables and salads, will be extremely beneficial for your health.

Be mindful of eating small amounts frequently

  Nutrition and Diet Specialist Evrim Demirel stated: "When we return to our daily eating habits after Ramadan, we experience bloating, excessive gas complaints and abdominal pain in our digestive system. To not feel this situation too intensely, we need to ensure that our meals are regular, small and frequent. Additionally, it will also be beneficial to increase light-paced walking and physical activity in our daily lives," she said.