How to implement a conscious nutrition program?

SHAFAQNA Türkiye – The Medicana Çamlıca hospital specialists, who stated that the body accustomed to other diets during fasting, may encounter negative tables, especially with an increase in sugar and red meat consumption on the menu, as well as uncontrolled eating, said: “Sudden increase in the consumption of meat, fat and sweet in accordance with the normal diet heartbeat can cause high blood pressure and high blood sugar. Red meat is high in cholesterol, so those with diabetes, heart disease, and hypertension should not overdo it with sugar, syrup, and meat,” he warned.


Emphasizing that there is heavy consumption of sweets during the holidays, the internal medicine specialist of the Medicana Çamlıca Hospital, Uzm. Dr. Hairie Belma Siber said that especially those with diabetes should avoid desserts with sherbet during holiday visits and, if possible, prefer less sweet, milky and natural sweets. exp. Dr. Sieber stressed that during the holidays, attention should be paid to a conscious eating program, attention to the balance of breakfast and snacks, exercise and walks so that food does not disrupt the digestive system.


Medican Çamlık Hospital Specialist in Nutrition and Dietetics Dyt. Deniz Pircek said: “At the end of Ramadan, the amount of food consumed should not increase dramatically; between meals should be 2 maximum 4-5 hours. The day should start with breakfast, which is the most important meal of the morning feast. Products prepared by frying and baking should not be eaten for breakfast. For breakfast, you should prepare a healthy breakfast by choosing cheese, eggs, olives, walnuts, tomatoes, a small amount of honey, homemade jam, cucumbers and lots of greens. Processed meats such as sausage, sausages, salami, and pastries such as berek and pastries should be avoided. Food should be chewed plentifully, meals should not be consumed quickly. When using dessert instead of sherbet and confectionery desserts, preference should be given to dairy desserts, and instead of sour drinks – herbal teas, plain mineral water, ayran, kefir, homemade low-sugar lemonades. Vegetables, fruits and legumes that are high in fiber (pulp) should be consumed to keep the digestive system functioning properly and to prevent constipation. Those with chronic conditions such as diabetes, cardiovascular disease, and high blood pressure should pay attention to their diet during the holidays. We must not neglect water intake and movement, our unshakable rules of a healthy body. At least 2-2.5 liters of fluid should be drunk per day; Care should be taken to walk for 30-35 minutes during the day,” he said.


Medican Çamlık Hospital Specialist in Cardiology, Uzm. Dr. Yunus Turgay Erten stressed that people with chronic diseases such as diabetes, cardiovascular disease, high blood pressure and kidney disease should pay attention to their diet during the holiday. Claiming that during Ramadan one should take at least 2-2.5 liters of fluid per day to make up for the loss of fluid that may occur in the body due to a decrease in water and fluid intake. Dr. Erten said: “To increase your fluid intake, you can consume liquid foods such as water, buttermilk, low-sugar lemonade, low-sugar/no-sugar compote/compost. In addition, older adults and people with high blood pressure should avoid high-caffeinated beverages such as tea and coffee in large quantities throughout the day. He said: “We must return to the order that existed before Ramadan and give up the habit of eating at night.”


“You have to chew the pieces very well to create a feeling of fullness and reduce the burden on the stomach.

You must be careful to drink plenty of water. You should not meet your water needs with tea or similar liquids.

Fried foods should be avoided.

Instead of confectionery desserts, preference should be given to dairy desserts, ice cream and fruit desserts as much as possible.

Due to Ramadan, you should not eat irregularly, complacently at home, and you should stay away from junk food and fast food.

You should prefer smaller portions and feed more often and less.

Make sure your dinner is light.

It would be more beneficial to gradually return to our old eating habits after breaking the fast. During fasting, 4-5 meals, that is, 2-3 meals, unloading the stomach with small portions, such as fruits in between, will also prevent severe hunger during the next meal and make you more comfortable.

Diabetics, chronic kidney disease, people with cholesterol and blood pressure problems should be careful. We can offer a lighter and more suitable alternative to their diet without insisting that they eat.

Don’t let your kids eat too much sugar and chocolate, get empty energy and lose their appetite for their main meal.

Include salad, vegetables, and fruits in your diet to help regulate your bowels.”

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