Post-Ramadan Healthy Eating Recommendations

"We may have overdone it a bit while consuming the foods we missed during sahur, iftar and after iftar. We may even regret having indulged a bit too much in not-so-innocent foods when we couldn't maintain portion control. But there is no need to despair because of that," says Dyt. İrem Aksoy, Nutrition and Dietitian Specialist at Istanbul Okan University Hospital, who offers recommendations.

Those who spend the month of Ramadan without compromising their healthy lifestyle are very satisfied in terms of weight control, but the same cannot be said for those who struggle with portion control and indulge excessively. Right after Eid al-Fitr is not too late to get rid of the excess. But first, one must get through Eid al-Fitr with a healthy eating regimen.

"You Should Make an Effort to Control Your Portions"

• First, you need to gradually regulate the sleep disruptions caused by sahur.
• If you did not consume enough water during Ramadan, you should now aim for the daily amount of water your body needs.
• Eid al-Fitr means Sugar Feast! You should reduce the amount of sweets and chocolates you consume and keep the frequency of consumption at a minimum level.
• Even though we will spend Eid in isolation due to quarantine, you should make an effort to limit the high-calorie desserts and dishes prepared for or offered on Eid, and ensure portion control.
• You should take leisurely long walks, and if this is not possible, you should not neglect doing light exercises at home.

  After Eid al-Fitr, by continuing with your healthy eating responsibilities during Eid, reaching your target weight will not be difficult at all.

"Do Not Turn Your Sahur Habit into Late-Night Eating Habits!"

 

• Stay away from foods that are rich in fat and simple carbohydrates, have low nutritional value but high calories.
• Be careful not to consume ultra-processed, additive-containing packaged products.
• Even if you think you are consuming healthy foods, if you cannot maintain portion control, it loses all meaning. This is why you should make an effort to control your portions.
• Chew your food thoroughly and consume it slowly.
• Be careful not to skip meals, as this can lead to starting meals excessively hungry, losing eating control, and blood sugar imbalance. Plan main and snack meals at regular intervals.
• Include fresh vegetables and fruits, healthy fats, whole grain products, lean quality proteins, legumes and dairy products in your meals in balanced and adequate amounts.
• Do not turn your sahur habit into late-night eating habits. Limit your food intake at least 3-4 hours before sleep.
• Include vegetables and fruits with high fiber content, dried legumes and whole grains in your diet to ensure your digestive system works regularly and to avoid problems such as constipation.

  Based on weight gain during Ramadan, some people may resort to unhealthy diets and weight loss methods, wanting to quickly lose the weight gained over a long period like a month in a short time. Patience is required to maintain weight control.