RAMADAN TABLES ARE GRACED WITH HEALTHY AND DELICIOUS FOODS
A balanced diet is crucial to prevent our body, which copes with hunger for long hours in Ramadan, from getting weak. Likewise, keeping our immune system strong is more important than ever during this time.
We have compiled the recommendations of Muratbey Nutrition Consultant, Prof. Dr. Med. Muazzez Garipoğlu on what to eat during Ramadan:
Underlining the importance of food choices for iftar tables that people sit at to eat after long hours of fasting without any food and liquid intake, Muratbey Nutrition Consultant Garipağaoğlu said: “Iftar meals may be filled with lots of food due to long-term hunger or Ramadan traditions can cause problems such as tightness in stomach, reflux, high blood pressure, rapid rise in blood sugar levels and weight gain. For this reason, people should break their fast with two glasses of water. Iftar snacks such as dates, olives, low-sodium varieties of cheese enriched with vitamin D, and a not-too-hot soup also help to comfort the stomach. If possible, take a 15-minute break after eating these snacks. Then, you can have a main meal with a good balance of protein, fats, carbs with a side salad and yogurt.
“One of the most common mistakes people make during the Ramadan is eating dessert for iftar meals. Dessert should be eaten at least 2 hours after the iftar meal.” He also stated that consuming fruits, gullac (rice wafers stuffed with nuts), ice cream, rice pudding or desserts made with fruits; and drinking water, sparkling water, green/black tea, other herbal teas, coffee, low sugar lemonade, fruit compote, etc. can contribute to fluid intake.
Consume Low-Sodium and Low-Fat Foods and Do Not Skip Suhur
Reminding that suhur meal should be eaten in order to have a more productive day during Ramadan, Prof. Dr. Med. Muazzez Garipağaoğlu added that low sodium and low fat foods should be eaten for suhur and iftar meals. Emphasizing the importance of eating cheese for every meal, Garipoğlu said; "Cheese keeps you feel full longer thanks to its high protein content. We need to consume low sodium cheese, which supports bone health with its high calcium content. By consuming low-fat and low-salt types such as Helix, Topi, Cheesoft, you can both avoid thirst and ensure the feeling of fullness for a long time.
We Must Prefer Vitamin D Fortified Cheese To Boost Our Immune System In Ramadan
Saying that one of the most important nutrients that support a healthy immune system is vitamin D and all people over the age of two should take 15 micrograms of Vitamin D per day, Garipağaoğlu stated, “Adequate levels of vitamin D supports the immune system during Ramadan. The main source of vitamin D is the sun. Direct exposure to sunlight during fasting increases the feeling of thirst. For this reason, instead of sunbathing, it is important to consume cheese fortified with vitamin D in iftar and suhur meals for our body to absorb vitamin D during Ramadan.''
Complying with the recommendation "to always have some cheese for healthy iftar and suhur meals”, we will share a new recipe packed with tasty, good-for-you ingredients, for each day of the Ramadan month.
May this Ramadan be filled with Health and Super Tasty Food For You!
Enjoy Your Meal!