Merve Öz emphasizes the psychological tendency to overeat after the month of Ramadan and says, “However, this situation leads to both health issues and excessive weight gain.' She provides tips for healthy eating during the Eid."
“During the month of Ramadan, the digestive system becomes accustomed to prolonged fasting, and this can lead to challenges during the holiday, causing certain health problems. Additionally, due to the slowed metabolism, weight gain can be easier. Therefore, emphasizing the need for conscious eating after Ramadan, Expert Dietitian and Clinical Psychologist Merve Öz listed the following special nutrition recommendations for the holiday:"
"Have a Light Breakfast”
"For your stomach that has just come out of Ramadan, choose light foods such as eggs, cheese, olives, plenty of greens, tomatoes, cucumbers, and avocados. Avoid processed foods like salami, sausage, sujuk, and simple carbohydrates such as pastries, savory pastries, cakes, and jams for breakfast."
"Chew Your Food Well”
Lighten the load on your stomach by chewing your food thoroughly. Eating without proper chewing, swallowing large bites, may come out from stomach and intestinal problems. . Fast eating also cause may to gas and bloating issues. Since the signal of fullness reaches our brain 20 minutes later, to complete this time; engage in conversation during meals, frequently put down the fork and spoon, use a knife while eating, and avoid overloading the fork like a spoon."
“Balance The Treats”
"Instead of eating all the foods offered during holiday visits, balance your consumption. If you have pastries at one gathering, opt for stuffed grape leaves at another, and choose a sweet treat at yet another occasion." Choose portions for treats as small as possible. Instead of using the excuse "I was insisted too much," you can say 'no' to the treats offered to you.
“Avoid Fried, Salty, and Heavy Foods”
Digesting greasy and heavy foods can be challenging. Salty and spicy foods may have a negative impact on digestive system health. Stay away from them as much as possible. Cook your meals by boiling, baking, or grilling instead of frying.
“Avoid Sugar and Sugary Foods”
Excessive sugar and sugary foods can pave the way for stomach and intestinal discomfort. Try to stay away from them as much as possible or consume them in very limited amounts. Instead of syrupy sweets with higher calories and a higher glycemic index, opting for desserts with milk, fruits, or ice cream. Choose healthy and low-calorie beverages over sugary and acidic drinks.
“Eat in Small Portions and Frequently”
During the holiday, pay attention to eating in small portions and frequently to avoid putting too much strain on the digestive system. Consume three main meals: breakfast, lunch, and dinner. Determine the amount of food you'll eat in advance and serve that predetermined portion on your plate. Also, choose light snacks in between meals.
“Don't Forget to Eat Vegetables and Fruits”
Don't Forget to Eat Vegetables and Fruits Instead of consuming excessively greasy, very salty, doughy, and calorie-dense foods, opting for high-fiber vegetables, legumes, and fruits. These foods, rich in fiber content, help regulate your bowel movements. Pears, dried figs, and dried apricots can accelerate bowel movements.
“Do Not Neglect Drinking Water”
Water regulates bowel functions and soothes the digestive system. Reduce tea and coffee and make sure to consume plenty of water.
Engage in physical activity either some time after meals or before meals; it supports the digestion process.
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