Ondokuz Mayıs University (OMU) Faculty of Health Sciences, Department of Nutrition and Dietetics faculty member, Prof. Dr. Pınar Sökülmez Kaya, issued important warnings regarding healthy nutrition during Ramadan.

Emphasizing the effects of prolonged fasting on metabolism, Prof. Dr. Kaya stated that mistakes made during suhur (pre-dawn meal) and iftar (breaking the fast) can lead to health problems, saying:

"Maintaining a proper diet throughout Ramadan is essential for both physical and mental well-being."

"Unhealthy Eating Habits Can Lead to Health Issues"

Highlighting that Ramadan is a period of significant changes in individuals' dietary routines, Prof. Dr. Kaya pointed out that prolonged fasting slows down metabolism, and unhealthy eating habits can lead to various health problems.

"One of the most important aspects of fasting is ensuring that suhur and iftar meals are nutritionally adequate and balanced. Individuals with diabetes, hypertension, cardiovascular diseases, kidney disorders, and digestive system diseases should consult their doctors before fasting to avoid health risks."

"Drinking Enough Water Can Reduce the Feeling of Thirst Throughout the Day"

Stating that suhur is a critical meal to maintain energy throughout the day, Prof. Dr. Kaya offered the following recommendations:

"Instead of fried foods, overly salty and fatty dishes, or processed meats, suhur should include whole-grain bread, yogurt, milk, cheese, eggs, nuts, and fresh vegetables. Additionally, consuming enough water can help reduce the feeling of thirst throughout the day. Caffeine beverages such as tea and coffee should be consumed cautiously, as they increase water loss from the body."

"Breaking the Fast with Water and Light Starters is the Healthiest Approach"

Warning against sudden and excessive food consumption after long hours of fasting, Prof. Dr. Kaya said:

"Breaking the fast with water and light starters is the healthiest approach. Following this, consuming a soup to ease digestion and opting for boiled, grilled, or oven-baked vegetables and meat dishes for the main course is advisable. Avoiding excessively oily, spicy, and processed foods is crucial. Engaging in short walks after iftar can also aid digestion and help boost metabolism."

"Lighter and Easier-to-Digest Desserts Should Be Preferred"

Emphasizing the need for controlled dessert consumption after iftar, Prof. Dr. Kaya advised:

"Instead of heavy, syrup-based desserts, it is better to opt for milk-based and fruit-based desserts, compotes, or stewed fruits, as they are lighter and easier to digest."

"Individuals Should Shape Their Diets According to Their Health Conditions"

Underlining the importance of maintaining a healthy diet throughout Ramadan, Prof. Dr. Kaya stated:

"Sufficient fluid intake between iftar and suhur is crucial. Meals should be consumed with at least 20–25 minutes intervals. A balanced diet, including dairy products, grains, proteins, vegetables, and fruits, should be adopted throughout Ramadan. Otherwise, individuals may experience weight gain and digestive issues. Therefore, it is essential to follow expert recommendations and adjust dietary plans according to one’s health condition to maintain overall well-being during Ramadan."