6 Tips for Healthy Eating at Sahur

Prefer Foods That Keep You Full

Consuming foods that are high in fiber, protein, and healthy fats, such as cheese, tomatoes, cucumbers, yogurt, whole grain bread, walnuts, almonds, and olive oil during sahur, makes you feel full and makes it easier to resist long-term hunger. Vegetables, fruits, whole grain products, and legumes are rich in fiber and slow down digestion, increasing the feeling of fullness. For example; adding sliced ​​fruit and almonds to a bowl of yogurt and oatmeal, or adding boiled eggs, cheese, and avocado slices to a slice of sourdough bread, you can maintain your fullness and energy levels throughout the day.

Avoid Fatty and Sugary Foods

Consuming fatty and sugary foods during sahur strains the digestive system and causes stomach problems. In addition, such foods increase blood sugar and then decrease it, making you hungry earlier, causing weakness and headaches throughout the day. Instead of roasted and fried foods in particular, you can use boiling or grilling cooking methods. Prefer natural sweets (dates or dried apricots) and healthy oils (such as olive oil).

Consume Protein Sources

Nutrition and Diet Expert Aybala Dönmez says, “Protein-rich foods keep you full for a long time and increase your energy level. Protein sources such as eggs, cheese, yogurt, milk, and legumes are ideal foods for sahur.”

Prefer Complex Carbohydrates

Instead of white bread or pastries that quickly raise blood sugar, complex carbohydrates such as whole wheat bread, oats, and brown rice slow down digestion and keep you full for a long time. These types of foods help balance blood sugar and prolong satiety with their fiber content.

 For Plenty of Water

It is very important to drink at least 2-3 glasses of water at sahur to meet the body's water needs. Water consumed at sahur prevents dehydration (thirst) that may occur throughout the day. Drinking coffee, tea or caffeinated drinks during sahur causes more water loss during fasting due to their diuretic properties. Therefore, water, decaffeinated drinks or herbal teas would be better choices. Also, be very careful to consume 2 liters of water at regular intervals from iftar to the end of sahur.

Avoid Excessive Salt

Nutrition and Diet Expert Aybala Dönmez says, “Consuming excessively salty foods (such as olives and salty cheese) during sahur causes the body to lose water and increases the feeling of thirst. Therefore, be sure to limit your salt intake.”

Source: HORECA TREND and Acıbadem Ataşehir Hospital