Double joy of Ramadhan

The first day of Ramadhan presents double joy -- the joy of fasting and the joy of family gathering. The month of Ramadhan is an ideal opportunity to take advantage of its feasts with family and friends in order to benefit from oneness.

In the midst of endless tasks, the first day is so busy that it is sometimes difficult to communicate with your family, so meeting around the iftar and suhoor table is a good opportunity to talk and communicate among family members.

When preparing the Ramadhan table, it is important to understand and pay attention to the nutritional needs during the month by knowing the amount of energy and nutrients that the body needs. Ramadhan table must consist of foods rich in proteins, fiber, carbohydrates, vitamins and minerals.

During Ramadhan, it is possible to reduce obesity as studies have shown that eating with family members reduces the rate of eating unhealthy food, and also prompts the individual to eat balanced amounts of food. This is exactly what we need in the month of Ramadhan when there are many fatty and tempting food items.

It is recommended to break the fast with food items that are easy to digest by starting breakfast with drinking water and eating dates and soup or salad and then waiting for 10-15 minutes before the main dish to avoid indigestion and other health problems.

The Ramadhan table must consist of healthy dishes and foods that provide the body with the complete nutritional elements. Dates, which are one of the most important food items that should be present on the Ramadhan table, are rich in fiber and important minerals. They are also among the nutritious natural sugars that provide the body with energy. It is recommended to start breakfast with one to three dates to raise the sugar level in the body after long hours of fasting.

While soups are one of the most important and indispensable foods on the Ramadhan table, it is recommended especially before the main course, because they are light on the stomach and do not cause any digestive problems and contribute to hydrating the body and enhancing the feeling of fullness.

Among the most important healthy soups that can be included are lentil soup, vegetable soup, and soups that contain starchy foods, such as vermicelli soup.

Also, when preparing the Ramadhan table, you must pay attention to the presence of fresh vegetables among the dishes, and it is recommended to include leafy green vegetables in the salad.

As salad gives refreshment and makes the fasting person eat less of the main dish, it is recommended to use nuts with salad to increase the fiber content.

For many, the main dish is the most important dish on the table and has priority. Attention must be paid to include the presence of most of the nutritional elements in the main dish and following healthy methods of preparation.

The most important components that must be present in the main dish are proteins, carbohydrates, fiber, vitamins and minerals.

You should also make sure to drink a sufficient amount of water, as you should drink two to three cups of water every hour from iftar to suhoor.

Avoid eating too many sweets. Sweets contain added sugars and carbohydrates that are digested quickly and reduce fluids in the body, so it is recommended to replace them with fruits, especially those that contain a percentage of fluids, such as watermelon.