Attention those who start breakfast with pişi, pastry, or simit! Golden tips for a healthy holiday!
Eating healthily without overdoing it during the holiday ensures you have both an enjoyable and energetic time. Here are the golden tips you need to pay attention to for a healthy holiday...
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As with every holiday, while sweets and candies offered to guests in many homes are prepared with care, it is quite important to consume these foods without overdoing it. Especially since the metabolisms of those who fasted slow down during the holiday, sudden and excessive food intake is one of the obstacles to having a healthy holiday.
BEWARE OF THE 7 MOST COMMON MISTAKES DURING THE HOLIDAY!
Acıbadem Bakırköy Hospital Nutrition and Diet Specialist Sıla Bilgili Tokgöz says, "Foods with a high glycemic index during the holiday can lead to obesity, diabetes, and heart disease. Since the metabolism of those who fasted slows down, eating too many treats can cause indigestion, bloating, and weight gain. For this reason, eating a balanced diet and offering healthy alternatives during the holiday will be the best choice."
CONSUMING HEAVY PASTRIES AT BREAKFAST
Do not try to cram the breakfast you missed throughout Ramadan into the first day of the holiday. Although pastries, fried dough, fried foods, and simit hold an important place in our culture, it would be healthier to consume them in small portions, almost as a tasting. Otherwise, you may encounter problems such as indigestion, heartburn, constipation, and weight gain.
Focus on healthy options for your breakfast such as eggs, which are high-quality protein sources, whole-grain bread with high fiber content, greens, cheese, olives, and walnuts.
INCREASING THE NUMBER OF MEALS SUDDENLY
The decrease in the number of meals throughout Ramadan and the fact that some people do not wake up for suhoor show that one should be careful about nutrition during the holiday. Increasing the number of meals rapidly can make digestion difficult and cause bloating. Especially if you wake up late, it would be a healthier choice to have a light snack around the afternoon after breakfast and keep dinner light as well.
PREPARING SUGARY AND FLOURY TREATS
Among the staples of holiday tables are various chocolates, handmade desserts, and stuffed dishes. However, these delicacies can have a negative impact on health due to their high sugar and carbohydrate content. An expert doctor suggests, "Instead of syrupy desserts and chocolates, you can offer alternatives such as fig pudding prepared without added sugar, date pudding that can be made with dates left over from Ramadan, lemonades sweetened with honey, sugar-free compotes, or stuffed dishes made with basmati rice or bulgur. Thus, you can host your guests with health-friendly treats."
NEGLECTING TO DRINK WATER
The decrease in water consumption throughout Ramadan can lead to many health problems, especially kidney diseases. Saying "I drink tea, coffee, or soft drinks" does not mean you are drinking water; on the contrary, these beverages can cause the body to lose fluid. Fluid needs should mostly be met with water. Drinking 30 ml of water per kilogram of body weight to ensure sufficient daily water intake both maintains fluid balance and helps you eat less.
SNACKING FREQUENTLY
The habit of eating at suhoor or eating late at night during Ramadan may continue during the holiday. However, consuming junk food frequently throughout the day and eating before going to bed at night can trigger reflux problems. Such habits can lead to eating disorders and weight gain over time. For this reason, it is important to avoid late-night snacks and not turn it into a habit of eating at night.
NOT BEING ACTIVE
Exercise is essential to speed up metabolism and stay healthy. Be sure to be active and exercise regularly. Take advantage of the holiday break and try to walk at a moderate pace for at least one hour in the open air for at least three days during the time left over from visits.
CONSUMING EXCESSIVELY
The Nutrition and Diet Specialist says, "As I always say, it is the dose that is toxic. Eating until digestive problems occur can bring health problems along with it, even if it is a healthy food. Consume foods by controlling portions. Definitely start with light olive oil dishes or salads, do not swallow food without chewing, eat slowly, and do not fill your stomach capacity all at once."