Nutrition Trends 2018

Nutritional habits, perhaps it’s because we can’t depart just as easily as the most traditional. However, especially those who live in cities, increasingly abandon these habits, one must turn to the healthier and more natural. Moreover, the dietician also revealed that certain foods were proposed by different features of the passion of when you need to look for alternatives in their place. Emre dietitian long, in 2017 to 2018 under our hands, much praise, we have food and drink, nutrition summed up the trends for you to meet us in 2018.
Ready to say goodbye to fruity yogurt
Emre dietitian first detection longer “ready fruity yoghurts”. Emre longer than practical, although many of them now it’s time to leave this yogurt because it contains sugar. Long, “a portion (190gr) is about 122 calories of fruit with yogurts 2017 ‘is taking place between out.
Greek yogurt is also the throne. Greek yogurt regular yogurt is more than delicious. Also in yoghurt obtained by the filtration of water, Total Protein and the ratio of about two times higher. This also it makes you feel fuller longer so. Only 58 calories per 100 grams! Fruit yogurt, if you say not necessarily into it, add 2-3 slices (20-30 calories) Apple or other fresh fruit along with you can eat. In short, Greek yogurt in the New Year!”
Vinegar Water Instead Of Alkaline Water
Emre dietitian Long, of white vinegar after now as old as the history of mankind is reminded that the point refers to a compound useful: “there are countless benefits of vinegar, but the body much if taken, can lead to stomach problems. Vinegar and how much water will be consumed varies from person to person. For example, some people 1 cup is enough, while people it’s too much, it’s touching. For this reason, cider vinegar, water, of 2017 ‘out between.
On the other hand, get ready to be immersed in alkaline water in 2018! Alkaline water fairly well absorbed in the body cells can more easily reach the needed. Especially in low water consumption, or water to drink because you don’t like the trend of people who are unable to include them in their diet programs get ready to consume alkaline water to 2018.” It seems out of 2018, which is alkaline water, drinking water is preparing to open a new page in the trends!
Great Change Of Dry Fruits!
Nuts and dried fruits in Turkish cuisine is indispensable in the shop, both iron and a source of energy, but a dietician Emre Long, obtained by drying of fresh fruits dry fruits of the mind he talks about: “the amount of water decreases, the sugar in fruit rates are rising! Even tropical fruits dry sugar is being added.
Evidence of this situation, which increases the amount of calories of fruits, 100 grams of dried fruit is approximately 395 calories. Naturally, one teaspoon of sugar with dry fruits 2017 we have to say goodbye.” Emre Long, the one that is going to be out of 2018, explains: “apple, pear, pineapple, orange cinnamon over any desired fruit, such as carrot, dried fruit which you will get by baking at a low temperature for a long time! This sugar-free and delicious of dried fruit the calories will be less. For example, about 37 calories contain 100 grams of baked apples!”
Gone Passiflora, Come Pataya!
Pataya, or better known as dragon fruit, abundant with vitamin C and calcium just by showing not only the antioxidant properties strengthen the immune system, it also promises to be the most popular fruit of 2018. Emre found positive effects on long bone development dietitian about 55 grams and about 40 calories from 100 grams of edible pitaya property is carrying contains.
Soluble fiber, potassium, and 2018 with low sugar content % of iron beating in the face of Pataya between wheel of Fortune (Passiflora) slowly we are leaving. Though wheel of fortune is very beneficial. Vitamin C is a fruit that is extremely rich in terms of calcium and phosphorus. Even with a unique relaxing and calming effect. 1 Number 17 contains calories, and fruit juice cocktails, dessert, ice cream, fruit is consumed by adding in salads, but due to the effect of blood thinners, should not exceed 2 per day.”
Konjac ‘S’ Noodle ‘OUT’
Konjac, a starchy root that grows in certain parts of the Asian continent that is recognized by the plant. Konjac, which is also between approximately 9 out of 100 gram calories in 2018. Emre Dietician Long tells why: “Konjac fat, sugar, does not contain gluten. Of weight it can hold 200 times as much water, and both this feature thanks to both helpers is one of the best diet dietary fibers known.” Well, together with the 2017’s what we’re going to leave? “Noodles… noodles of about 384 calories per 100 grams. Most noodle type also a high amount of fat, carbohydrates, and sodium while containing micro-nutrients, low in fiber and protein content!”
Seaweed ‘S’ Castle ‘OUT’
Seaweed also entering in 2018 in conjunction with the preferred list. Emre Long, “seaweed contain easily digestible and strengthens the digestive system with plenty of fiber. High amounts of vitamin K, selenium and iodine for thyroid because it contains effective in maintaining the body’s balance. 4 calories and only 10 grams a portion. Moreover, it is consumed easily by saying,” he explains the benefits of seaweed. Well, which food ‘out’ list? “Curly kale is known as the castle of; in a, C and K vitamins A contains. Weighs 16 grams and 8 calories a portion contains.”
Don’t eat the same kernel!
We all at every opportunity “citlemey” she fainted, and finish in 2017 consumption stood before the package kernel mold “OUT”s in the list will replace it. In fact, the core iron, healthy fats, nuts are rich in E and B vitamins but the problem is another. Emre dietitian Long, “the problem is not confined to the consumption of” explains it. “In cases like this in the body, sodium, selenium, and phosphorus accumulation of causes. Selenium toxicity include fatigue, irritability, and causes breakage of the nails. Excess phosphorus is also damaging to the kidneys, and calcification in skeletal tissues is able to,” he says. Moreover, the core 582 calories in 100 grams!
For this reason, 2017 ‘out from the nucleus, instead of entering It you could say the Edamame soybeans Yesil. The Japanese is a gift to humanity! Our kernel is just addictive in humans as edamame, not only with a wealth of vitamins and minerals contained in vegetables is very low in calories and high in fiber. Emre dietitian Long, “the ratio of carbohydrates and fats is very low. The ratio of protein, on the contrary, is very high.
About 121 calories per 100 grams. Fat nuts in front of the TV, unnecessary if you have a habit to consume foods such as chips, edamame in 2018 entering between the need to meet urgently,” he says.
Sit around sipping changed!
Coconut water is no longer a traditional beverage. Moreover, vitamins, minerals and is especially rich in antioxidants. Supports the immune system and it is well known that it has antibacterial properties and high amounts of medium-chain fatty acid antivirutik. But… “but approximately 50 calories… 1 cup 2017 ‘out that took place between we can say,” after announcing the Long-Emre Dietitian, also reminds us that we have an alternative: “we call the barbed cactus juice obtained from the fruit of the Cactus fig, I suggest you to try.
Primarily because of the high content of vitamin C is a good antioxidant. Is extremely rich in terms of vitamins and minerals. Cactus juice also has anti-inflammatory properties it has compared to both water and coconut lower-calorie and contains less sugar. Moreover, the less time you’ll get used to the taste by saying,” in 2018 ‘S’ lists the properties of the fruit of the Cactus.
Pineapple Juice Is Delicious, But…
Dietitian long into the new year, we would consume as much as Emre says that the pineapple juice used. For the reason, as “portions of pineapple juice 1, i.e., approximately 227 ML 160 calories. It contains a very rich antioxidant source with vitamins A and C and supports the immune system. But it just won’t work! Stomach related problems and allergic reactions and create health problems in people who are using anticoagulant drugs. For this reason, 2017 pineapple juice ‘out.
Instead, the aloe vera, a,b, c and E rich in vitamins A, aloe vera, is a good source for vitamin B12. Protein, minerals and vitamins and thus delays the skin aging and increases the production of collagen. Cholesterol balancing, soothing effects on the digestive system. The antioxidant property of aloe vera beverages are prepared using additionally thanks to can protect the body against diseases.”

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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Nutrition Recommendations

Examination periods are among the most challenging and stressful periods of student life. For those who will take the exam, pre-examination and on the day of the exam provide a significant contribution when they contain the right choices. As stress factor is effective in this process, nausea and vomiting are frequently encountered in students. People should not be forced to eat in order not to trigger unwanted situations.
Everyone’s eating habits and taste is different because it is useful for your digestive system that you do not like, do not consume foods that may cause distress. Choose the balanced foods you love. One day before the exam, do not try to consume the food you did not eat so far that day. Multi-fatty, heavy foods rather than protein, carbohydrate, fat-balanced light foods should be preferred. If possible, prefer home cooked meals instead of outside meals before the exam. Avoid eating risky foods with mayonnaise, sauce and chicken if you are forced to eat outside.
In order to increase success, high consumption of sweet foods such as sweet and chocolate is inaccurate. Contrary to popular belief, table sugar, simple carbohydrates, blood sugar is rapidly increasing and lowering the brain does not meet the need for sugar and causes hypoglycemia in the blood (drop in blood sugar). This situation; attention disorder, concentration disorder, and sleep state. Foods such as fruit, bran bread, brown rice, wholemeal pasta, bulgur, oats, which do not increase blood sugar, should be consumed.
Stress instantly decreases the tendency to frustration and reluctance, falling asleep. Therefore, it is very important to have regular sleep before the exam and to take the examination with sleep. It has been observed that vitamin C-rich diet reduces adrenaline levels and reduces stress in reducing stress. For this reason, fruits and vegetables rich in vitamin C should be consumed frequently. Vegetables and fruits such as oranges, kiwi, potatoes, peppers, carrots and broccoli are rich in vitamin C. Especially, fish, walnuts, olive oil, green leafy vegetables, red meat, molasses, parsley, green pepper, kiwi, orange, rosehip must be included in your weekly and daily nutrition.
The choices in this meal are of great importance as the nutrition in the exam morning will directly affect the performance of the exam. Definitely breakfast should not be skipped, a balanced meal should be consumed with the right choices. When you wake up in the morning milk, eggs, cheese, bran bread, oatmeal, such as blood sugar quickly raise or lower a balanced breakfast should be done. For breakfast, prefer tea, coffee, herbal tea instead of cola.

Sample breakfast menu:
1 cup of fruit juice (freshly squeezed preferred) or herbal tea
1-2 slices of cheese
1 egg (Boiled or oil-free pan omelet)
Tomato cucumber
4-5 pieces of olives
1 tablespoon of molasses
2 -3 slices of whole wheat bread
3 full walnuts or 5-6 almonds and 1 tablespoon raisins

Avoid consuming sugary foods during the examination. You can consume foods such as small wholemeal sandwiches, wholemeal biscuits, milk and water in order to prevent your blood sugar from falling.

Yeditepe University Hospital
Nutrition and Dietetics Expert Nazlı Şişik