How should nutrition be in Ramadan?

How should nutrition be in Ramadan?

What should be considered for healthy Ramadan? What should be nutrition in iftar and sahur? Here are expert opinions on the subject ...


It is vital to eat a balanced diet and drink enough fluids during Ramadan. High temperature and humidity increase fluid-electrolyte loss through sweating from the body. Due to excessive fluid and electrolyte loss, health problems such as fainting, dizziness and nausea distraction may occur. Low blood sugar as a result of long hunger brings along headaches, irritability and drowsiness. Therefore, it is necessary to take care to drink enough fluids and to eat a balanced diet during Ramadan.

Sahur meal is very important as it will meet the nutritional and energy needs of the whole day. Pointing out that oily, salty and heavy meals should not be eaten at Sahur meal, Nutrition and Dietetic Specialists said, “Foods such as milk, cheese, eggs, soup, vegetable dishes, yoghurt, bulgur pilaf can be eaten. Consumption of dried or fresh fruits, walnuts, almonds with food can be supportive in terms of energy and minerals. Avoid caffeinated beverages as beverages, herbal teas and compotes with less sugar. ” warnings.

Eating fast food at iftar can cause health problems

The most enjoyable part of Ramadan is; They are good food eaten at crowded tables. However, after long-term starvation, eating fast and uncontrollably in these tables can cause weight gain, instant blood pressure and sugar rises. Therefore, iftar meal should be started with breakfast, such as cheese, dates, olives, or a light meal such as soup, after a while, a vegetable meal with or without meat, salad, yogurt should be continued. Dairy desserts should be preferred instead of greasy desserts with excess sherbet at iftar, meals should be eaten slowly and well chewed.

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In the process from iftar to sehar, it is very important to drink water intermittently to meet the fluid need. As liquid, beverages such as water, tea, herbal teas, milk, buttermilk, freshly squeezed juice, mineral water can be preferred.

Act after iftar

Moving after an iftar meal helps prevent indigestion problems. In order to avoid intestinal problems caused by the changing diet in Ramadan, foods with high fiber content (such as whole wheat bread, bulgur, vegetable dishes), fruit, nuts and nuts (walnuts, hazelnuts, almonds, etc.) should be consumed in meals. In Ramadan, it is necessary to use the oven or boiling method while cooking for more comfortable digestion and to avoid roasting and roasting.

In Ramadan, apart from sahur and iftar meals are essential

Being hungry for a long time can cause problems such as dizziness, headache, carelessness, absent-mindedness, forgetfulness, irritability, sleepiness, swelling and heartburn, and can also reduce work efficiency. Those who do not want to experience such problems should definitely take care to eat with snacks, 4-5 times outside iftar and sahur. In order not to overload the stomach, breakfast type foods should be consumed in sahur meal.

Fatty, sugary, spicy foods should be avoided

People with various health problems and at risk of getting sick should pay much more attention to themselves during Ramadan. In particular, foods that use sugar and white flour should be avoided in order to protect against the reflux and constipation that turn Ramadan into a nightmare. In addition, spicy and salty foods, as well as frying with fat should be avoided as much as possible. Apart from these, care should be taken to consume foods containing fiber and foods containing vitamin and protein, which provide a longer feeling of satiety. A light sport to be done after the fasting all day will have a positive effect on the body. For sports, brisk walking can be preferred instead of exercise option.

Fasting should be opened with water, iftar should start with soup.

There are indispensable food items to be kept in iftar meals in order to have Ramadan healthy. The most important of these is water. Fasting must be opened with water. Drinking water should not be too cold or too hot. Iftar meal should start with soup. A kind of vegetable dish and salad should be eaten after the soup. Meat-chicken-fish are among the other foods that should be consumed in iftar. While care is taken to have yoghurt and buttermilk at the dinner table, it should be paid attention not to consume dessert immediately after iftar. Even if possible, milk desserts should be preferred to be eaten at snacks. Since it may cause sugar loading, sherbet and heavy sweets should be avoided as much as possible. In addition, brown bread should be consumed instead of pies, rice or pasta.

You must definitely get up

One of the conditions for a healthy month of Ramadan is a solid sahur meal. For this reason, the sahura must be removed. For a longer feeling of satiety during the day, eggs, cheese, milk and yogurt containing protein should be eaten. It will be more convenient to have sahur in the form of breakfast apart from the main course. As in iftar, plenty of water should be drunk in sahur. In addition, salty foods should be avoided and a portion of seasonal fruits should be consumed in order to support the immune avoided and a portion of seasonal fruits should be consumed in order to support the immune system.

Don't be missing these foods from your iftar table

  • Water should be drunk first in iftar and it should not be too cold or too hot.
  • Food should start with soup.
  • Vegetable dishes and salad.
  • Yogurt or buttermilk must be.
  • Dairy desserts for dessert should be consumed in snacks. Dried, heavy sweets can cause sugar loading in people.
  • It is more suitable to use brown bread instead of rice, pasta and pastries in iftar.
  • Meat-chicken-fish are other foods that should be consumed in iftar.

Sahur is important for a healthy fast

  • Since protein provides satiety, eggs, cheese, milk, yogurt should be consumed.
  • It is best to make sahur in the form of breakfast.
  • Drink plenty of water as it is important to drink plenty of fluids.
  • To strengthen the immune system and increase body resistance, a portion of seasonal fruits must be eaten with sahur.
  • Salty foods should not be eaten.

Healthy eating menu in Ramadan:

Iftar (1st Meal)
  • 1 glass of water
  • Breakfast (olives, cheese)
  • 1-2 dates
  • 1 cup of soup
  • 1 slice of bread or 1/8 pita bread (as much as a palm)

Half an hour later

 (2nd Meal)
  • Grilled meatballs, meat or chicken
  • Vegetables with olive oil
  • Salad
  • Yoghurt 


2 balls of ice cream or 1 serving of fruit


1 small bowl of milk dessert or fruit

  • Whole wheat cheese toast
  • Tomato cucumber
  • 1 egg
  • 1 glass of milk
  • 1 serving of fruit

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