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