How should we feed on Eid?

 Ramadan and the following feast days cause a drastic change in our diet. In order for this change not to affect our health negatively, Specialist & Dietitian made important warnings.

Due to the changes in the diet during the month of Ramadan, it is necessary to pay attention to some issues in the transition to the normal eating order. Fasting for long hours slows metabolism and our body gets used to this system. For this reason, with the Ramadan Feast that comes right after Ramadan, health problems start to emerge due to irregularities in the metabolism.

The best part of the holiday is family visits and those wonderful holiday tables. The long time spent at the table and the desire to taste each dish cause excessive consumption of the food. Excessive meals, heavy sweets, caffeinated beverages, chocolates, and candies, which are consumed suddenly after the 1-month fasting period, cause various disorders in the digestive system and other organs. The most important of these are indigestion, stomach, and intestinal problems. For this reason, preserving the eating discipline as much as possible during the feast will make it easier to get used to the post-feast order.

So, how will we behave in these days when all eating and drinking bans are lifted? If we do not want to be from our health during the Eid al-Fitr, we should learn to conserve moderate nutrition. A healthy and balanced diet is of great importance, especially during Ramadan Feast. The time of fasting should be gradually changed from the eating habits the body is accustomed to regular feeding. It is necessary to be careful while gradually increasing the number of meals decreasing in two to 3 main and 3 snacks. Snack habit is very important to accelerate the metabolism that slows down while fasting. It is one of the biggest mistakes that you can make a meal with just desserts.

During Eid al-Fitr, main meals should be fed rich in carbohydrates, protein, fat, vitamins and minerals, never disrupt breakfast, water consumption should be emphasized, and care should be taken not to eat too many sweet-type foods in snacks.
The first day of the feast should start the day with a light breakfast, as we did in Sahar, and no meals should be skipped throughout the day.
During the Ramadan feast, attention should be paid to the consumption of sweets, chocolate, and as much as possible from the tendency to over-eat.

Sahar dishes that we eat during Ramadan should never be served as a night meal after Ramadan. food should be avoided as usual.

Especially during the feast, fluid intake should be increased and approximately 1.5-2 liters of water should be drunk daily. Fluid needs can be supported with liquid foods such as sugar-free compote and buttermilk.

In order to prevent some digestive system disorders such as constipation due to fasting during the month of Ramadan, it is important to consume the recommended amount of vegetables and fruits in the season. One of our meals must-have vegetables and salads.

Prepare Your Festive Rice
Rice, which is eaten with healthy foods such as vegetables, fruits, lean meat and beans during the feast can help provide a balanced diet. Especially children and adults eating brown rice; Folate has a diet that contains higher amounts of important nutrients like vitamin B, potassium, fiber and vitamin A.
Research has revealed that people consuming brown rice reduce the amount of added sugar in their diet by 4 teaspoons (16 grams) and reduce the saturated fat content by 7 grams.

Even though it feels like a period when food consumption is restricted during the feast, uncontrolled food consumption should be prevented; The habit of sitting at the table and eating too much and fast at one time, drinking little water, skipping snacks, turning to sugary foods more than necessary and living a still life should definitely be abandoned.