What to Eat at Iftar? Healthy Iftar Nutrition Tips

The fast should be broken with 1 glass of warm water and 1-2 dates (or olives) to gently recover the blood sugar. Then, to soften the stomach, 1 bowl of warm (not too hot) soup should be consumed. The main rule is here: After the soup, there must be a 10-15 minute break before continuing the meal. This period is vital for the satiety signal to reach your brain and to prevent you from attacking the main course.

Throwing fried foods, roasted meats, overly spicy delicatessen products (like sujuk), dishes with heavy sauces, and syrupy (doughy) desserts into stomach acid that has been empty all day causes a fire in the stomach. Additionally, instead of white bread, which mixes quickly into the blood during iftar, pita bread consumption should be limited to the size of your palm.

After the break is over, half of your plate should consist of an olive oil salad with plenty of greens, and the other half should consist of oven-baked/grilled protein (chicken, meat, fish) or vegetable/legume dishes with minced meat/olive oil. The need for sweets should be satisfied not immediately after the meal, but 2 hours later with light milk desserts (like rice pudding, güllaç) or fruit.