Nutrition Recommendations in Ramadan: What to Eat in Sahur?

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Due to the fact that the month of Ramadan coincides with the summer season, it is possible to fasten with health after a long period of fasting. It has been determined in many scientific studies that the fasting of the Ramadan fast in the body slows down the metabolism in our body.
During the month of Ramadan, meal times and number of meals vary. Normally, 5-6 meals are made during the day, the number of meals in the month of Ramadan decreases to 2 meals. In the month of Ramadan, the number of meals during the day should be increased to 3-4 days. With this in mind, it is important to evaluate meals in terms of healthy nutrition.
One of the most important errors in the month of Ramadan is the lack of standing up in the field. The fasting period can be 20 hours if the fasting is not achieved. This figure may cause serious health problems in the individual. It would be a good health to get to the shore to take down the fasting period.
Sahur food should be composed of nutrients that are slowly digested throughout the day. A rich breakfast of protein and fiber foods will be a proper sahur meal.
If you prefer to make a sahur breakfast type;

Cold cut vegetables such as tomato cucumber,
Very salty cheese varieties,
Less salted olives,
Boiled egg,
Brown bread, such as bran, rye, whole wheat,
One serving of fruit can be banana or peach or pear.
You can opt for a lemon tea or a herbal tea without sugar as a drink.

If you prefer to make a food type sahur;

A little salty buttermilk or tincture next to a low-fat vegetable dish
You can choose brown bread like bran, rye, whole wheat.
You can consume 1 serving of fruit after the Sahur meal.

At the Sahur dinner;

Very fast digested foods should be avoided. For example, foods containing sugar, white flour and other purified sugars.
Roasted foods should be avoided. Such foods can cause nausea and deterioration of the stomach throughout the day.
Foods containing high salt / sodium should not be consumed as it will increase the thirst for fasting.
At least 2-3 cups of water should be consumed during Sahur.

It is appropriate to start the meal with light meals such as dates, cheese, olives, or soup, and to continue with 10-15 minutes of low-fat meat (red or white meat), vegetable meal or salad.
Foods that provide energy but raise blood sugar in a balanced way (white bread, rice-piled foods with high glycemic index instead of bulgur pilaf, whole wheat bread or whole wheat foods such as whole wheat pasta) should be preferred.
Iftar dinner;

Over-grilled, instead of fatty desserts; milk desserts or fruit desserts should be preferred.
Food should be avoided by eating fast and should be swallowed slowly and thoroughly.
Instead of large portions at one time, they should be fed in small portions, one at a time, after each hour.

This article was prepared by Dietician Busra Sağıroğlu.
For more information please contact our Nutrition and Diet Department.

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How is the sacrifice consumed?

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The risk of transmission of diseases such as tapeworm, salmonella, tuberculosis, anthrax to humans is high. For this reason, appropriate cutting conditions and meat storage, preparation, cooking techniques should be considered in accordance with consumption.
Can the victim be eaten as soon as his flesh is cut?
Sacrifice meat must be kept for 24 hours. Meat that is hard because of the new cuts can cause problems in both cooking and digestion. May cause swelling and indigestion.
In which technique and method should the victim be cooked?

Cooking methods such as boiling, steaming, grilling and baking are preferred and cooking with vegetables is suitable. If the barbecue is done, there should be a distance of 15 cm between meat and fire. Cooking techniques such as roasting and roasting should not be preferred.
What are the damages caused by excessive meat consumption?
High cholesterol, which is caused by excessive consumption of red meat, is quite common and its frequency is increasing. As a result of excessive consumption of animal fats, cholesterol accumulates in the vessels and causes cardiovascular diseases. In order to prevent high cholesterol and cardiovascular diseases, it is necessary to pay attention to our meat consumption.
Red meat is very rich in protein. However, if the red meat is consumed too much protein to enter our body is required. For this reason, the liver and kidneys involved in protein digestion need to work harder and this may cause long-term danger. At the same time, the fat content of meat is also high. It can cause overweight problems.

What is the importance of a balanced diet in Eid-Ul-Adha?
The amount and frequency of consumption of red meat during the holiday is increasing, therefore cardiovascular patients, diabetes patients, patients with hypertension and kidney disease are at risk. During the Eid al-Adha, care must be taken to ensure that the basic principles of healthy eating, food selection, portion control and balanced distribution of food groups are taken into consideration. In order to create diversity while consuming an appropriate amount of meat in accordance with the principles of adequate and balanced nutrition, it should be paid attention to consume with other food groups.
It should be cooked in its own water and low heat without adding butter or tail oil into the roast which has become the traditional dish of the Eid. Roasting and red meat should be consumed at lunch, and in the evening meal, vegetables with high pulp content such as dried legume should be preferred. Besides meat, rice is replaced by bulgur, brown rice; buttermilk, yogurt or caci must be consumed instead of acidic, carbonated beverages. In addition, daily (2-2.5 l) water consumption should be considered.

What should be the consumption of acidic and sugary foods?
The consumption of chocolate, sweet and acidic drinks increased during the holidays. This may cause heartburn, intestinal problems, hyperglycemia in diabetes patients and sudden weight gain. In order to meet the dessert, milk desserts or dried fruits should be preferred instead of syrup desserts; In addition to acidic beverages, tea, herbal teas, freshly squeezed fruit juice can be preferred.
Desserts served in festive visits should be eaten in tasting quantities. For dairy desserts, the portion size should not exceed 1 cup. It should not be forgotten that the next visit will be served sweet and therefore its consumption should be taken into consideration. As an alternative to the syrups, milk desserts and dried fruits can be preferred.
In this process, the first sources of consumption more than normal are meat and desserts. Fat and protein intake increases with the consumption of meat. As a result of this intake, in the long term chronic diseases can worsen the course, problems such as high cholesterol and obesity may occur. In the short term, sudden weight gain may be seen. With the consumption of sweet foods, there is extra sugar in the body. In the short term, blood sugar regulation becomes difficult. In the long-term, diabetes and obesity may be the basis for preparing the ground.

What is the importance of fruit and vegetable consumption in this process?
Meats do not contain vitamin C and E. For this reason, it is very important to eat meat with vegetables or to consume vegetables, salads, freshly squeezed fruit juices rich in vitamin C as well as meat. This method increases both nutrient diversity and vitamin C in vegetables, increases the absorption of iron. In this period, the consumption of fruits is restricted to sweet consumption and various vitamins, minerals and fiber purchases are restricted. Therefore, consumption of seasonal fruits is recommended during meals.
This article has been prepared by Dietician Aslıhan Yağcıoğlu.
For more information please contact our Nutrition and Diet Department.

Things to consider when preparing a lunch box

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This period is the period between pre-school and adolescence and it is the first period in which children feel the most distinctive being away from home in the majority of the day. Again, mostly children are away from home, so individuals outside their families are also influential in their food choices. In this process, children may want to make their own food choices.
The 6-12 age range is the period of growth for children. Each year an average of 5 cm length is extended, 2 kg weight increase is observed. For girls, the fastest growth and development age is 10-14 and 12-16 in males.
Do not compare between children!

It is not correct to compare energy needs among children. For each child, height, weight, age, physical activity level vary. The basal metabolic rate varies accordingly. There is no special food source for their growth. Most of the calories taken are; cereals, fruit and vegetables, dairy products and legumes, meat products, such as protein-rich foods should be provided. Oil, salt and sugar content is not with packed foods!
According to the 2010 Diet Guidelines, calcium, potassium, vitamin D and fiber intake in children have been observed. Up to 2-3 cups of milk per day significantly meet the calcium requirement of children.
You can choose your milk preference from those enriched with vitamin D. If your child has enough time in the sun and the intake of their resources is sufficient, vitamin D supplementation is not needed. By increasing the amount of fruits and vegetables can be removed fiber needs. In order to prevent potassium deficiency, the consumption of fruits, vegetables and dried legumes should be taken into consideration.
What should be the breakfast habit?

Breakfast in school-age children is an important factor affecting success and growth. Therefore the content should be of high quality. Milk or freshly squeezed juice can be an option for children who cannot have breakfast or have a habit.
Practical breakfast options:

Toast made with cheese, freshly squeezed juice,
Cereal, milk and banana,
Homemade jam, cheese, pancakes,
Fruits, dried raisins, milk, oatmeal.

How will my child meet his daily energy needs?
Children should take 25-35% of their daily energy needs from fats. Fish, oilseeds, vegetable oils containing more polyunsaturated and monounsaturated fatty acids should be preferred.

How do I prepare the right lunchbox for my child?
In order to prepare the right snack and the right lunch box for the school, you should first ask and learn about the alternatives that your child will consume and will consume in every food group.
In the kitchen, you should spend time with your child and teach them the places in the kitchen. Fresh fruits and vegetables can be seen in the process of being at home where the places can be washed, ready to eat ready to eat will be useful in terms of habit.
Recommendations for the feeding bag
(If your child is attending school for half a day or if he / she is going to school for a full day and having lunch at the school, it is enough for him / her to have snacks at school)

At home, there are cakes, cookies, etc. with sugar and low-fat, plenty of nuts / almonds / walnuts. next to milk
Fruit, milk and nuts / almonds / walnuts
Whole-grain bread with homemade jam, marmalade, peanut / hazelnut paste and milk
Home-prepared low-fat plenty of cheese pie and fruit

(If the child is in full-time education and not lunch at school)

Whole-wheat bread with egg / chicken / tuna sandwich, one fruit and milk / buttermilk
Cereal flakes, milk, fruits and oil seeds
Cheese sandwich or toast with whole grain bread, fruit and milk / ayran
Pasta with vegetables, cheese, oilseeds, fruit / juice

If your child refuses to eat some food Ç

Playing games for children will be very attractive and can forget to eat. In addition, children may not like some of the nutrients, forcing them to create a feeling of disgust, rejection against the food. In this case, the child should not go over it, should be tried to eat again later. If the child refuses to eat the food every time he tries to eat as a side dish with other dishes.
The lack of food, the lack of a table setting, not to sit on the table, to consume a single type of food in the future to choose food, to reduce the ability to eat and unbalanced food. Children should have regular meal times, not including nutrients that are not nutritious, such as chocolate, sugar and acidic beverages.
This article has been prepared by Dietician Aslıhan Yağcıoğlu.
For more information please contact our Nutrition and Diet Department.

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