With the arrival of warmer weather, summer is almost here, and there’s little time left until the end of the holy month of Ramadan! To help you maintain a healthy diet during this period, we gathered advice on how to eat properly in Ramadan from Nutritionist Melike Aksu Çağlar.
Nutrition Tips During Ramadan
First, to have a healthy Ramadan, it’s essential to wake up for suhoor. Suhoor helps prevent an extended period of fasting, as well as dehydration, and ensures the body feels energized. Be mindful to eat foods that will keep you full throughout the day. You can prepare a healthy plate including whole grains, eggs, milk, yogurt, kefir, cheese, oats, nuts like walnuts and almonds, and seasonal vegetables rich in fiber. If you can’t wake up for suhoor, you can have a light snack 1-2 hours before sleeping.
After a healthy suhoor, the most important point for a healthy iftar is to eat slowly. Starting with a small amount of soup and iftar treats, then waiting 10-15 minutes before moving on to the main course, is a better approach. An iftar plate should be balanced in terms of protein, carbohydrates, fat, and fiber. For main dishes, use healthy cooking methods like grilling, boiling, or baking instead of frying. Avoid consuming dessert immediately after a meal; instead, wait 1-2 hours, and if you crave something sweet, choose milk-based desserts over heavy, syrupy ones.
As always, it’s important to emphasize the significance of water intake during Ramadan. Even if you don’t feel thirsty between iftar and suhoor, you should consume 30 ml of water per kilogram of body weight to meet your body’s needs.
Sleep Schedule During Ramadan
During Ramadan, maintaining a proper sleep schedule is crucial for health. Although sleep schedules vary by individual, our sleep patterns tend to change during Ramadan due to altered mealtimes. Adjust your bedtime to cover part of your sleep needs before suhoor. After suhoor, go to bed at a consistent time for the entire month if possible. Since caffeinated drinks like tea and coffee can negatively affect sleep quality, their intake should be limited. Instead, consider healthy alternatives like probiotic kefir.
Visit our website to view our HH Ramadan package and other delicious options designed to help you maintain a healthy diet during Ramadan!
Nutritionist Melike Aksu Çağlar
