The month of Ramadan is a period during which the eating routine undergoes significant changes. It is crucial to eat carefully and maintain a balanced diet during this period in order to spend Ramadan in a healthier, more energetic, and fit manner. Here are 10 golden rules to make your Ramadan healthier:

1. After breaking your fast with water, consume soup. Take a 5-10 minute break after eating to avoid post-meal drowsiness, bloating, indigestion, and blood sugar fluctuations.

2. Pay attention to eating slowly and chewing your food thoroughly.

3. Opt for cooking methods such as boiling, grilling, and baking instead of heavy oil-based options like frying and roasting.

4. Constipation is one of the most common problems during Ramadan. To prevent constipation, make sure to include salads consisting of colorful vegetables in your iftar meal. Also, drink plenty of water between iftar and suhoor.

5. Carbohydrates are the most weight-gaining foods. Therefore, consume carbohydrate-rich foods such as pasta, rice, and pastries with caution. If you include a carbohydrate-rich food in your meal, avoid or limit the consumption of bread.

6. The dishes served during Ramadan meals are generally high in carbohydrates and fats. Therefore, choose low-energy desserts with milk-based ingredients for your post-iftar sweet cravings. Limit the consumption of sweets to 1-2 days per week.

7. You can have a snack between iftar and suhoor consisting of fruits, nuts, milk, or yogurt.

8. Try to be active after iftar. Take short walks inside or outside the house.

9. Make sure to have suhoor for better energy throughout the day.

10. Avoid heavy and greasy meals during suhoor to avoid putting strain on digestion. Opt for a protein-rich breakfast that will keep you full for a long time. To prevent thirst throughout the day, consume your olives and cheese without salt.