Ramadan menu proposal of 31 thousand lire from the Ministry to citizens

The General Directorate of Public Health, attached to the Ministry of Health, prepared a sample of ‘healthy dishes’ for fasting citizens under the name of ‘Recommendations for healthy eating in Ramadan’.

However, filling up a healthy plate consisting of strong iftar, light sahur and expensive snacks between iftar and sahur is not for every brave man.

A family of 4 who follows the recommendation of the Ministry and says: “Let me eat healthy and fast”, needs to spend 1.56 TL per day and 31,680 TL per month just to fill the plate. Even if a meat dish comes out of the plate, the bill reaches 756 lira a day and 22,680 lira a month. A family struggling to make ends meet on minimum wage can eat healthy for up to a week with this dish, even if they spend no money on anything else. If the 4 people in the family work for the minimum wage and do not pay for the trip, rent, electricity, water, natural gas, fees, etc., they can spend the entire Ramadan eating healthy with the healthy dinner plate sample from the Ministry.

5 FOOD GROUP REQUIREMENTS

The Ministry of Health recommends avoiding excessive consumption in iftar by having at least two main meals and snacks in the non-fasting period.

Indicating that foods from 5 food groups (milk and its derivatives; meat, eggs and legumes; bread and cereals; vegetables and fruits) must be consumed in a balanced manner at meals, the Ministry said that when consuming healthy dishes, do not exceed . distribute eating and drinking over time, avoid excessively fatty, salty, heavy meals and also recommend avoiding pastries.

HEALTHY SAHUR PLATE

The plate consists of a light breakfast made up of foods such as milk, yogurt, cheese, eggs, whole grain breads, raw vegetables, and fruits. Or soup, you can also prefer dishes with olive oil, yogurt and salad.

To delay the feeling of hunger during the day, it is recommended to consume fibrous complex carbohydrates such as dried beans, chickpeas, lentils, bulgur pilaf, which will prolong the stomach emptying time.

HEALTHY IFTAR PLATE

After breaking the fast with olives or dates and water, as is customary, you can start the meal with some soup and salad. Then a vegetable dish with meat or a meat dish that is not fatty and heavy and a vegetable dish with a little olive oil, salad or cold cuts, 1-2 slices of bread (substituting pita bread for whole wheat) or a small portion of rice or pasta can be consumed. Proper chewing of food is also recommended.

PLATE BETWEEN IFTAR AND SAHUR

Between iftar and sahur, fruit, dried fruit, dried fruit, milk/yogurt, and fruit desserts and milk desserts can be consumed in small portions, as long as it is not every day. During this period, the Ministry should also focus on fluid consumption; It is recommended to consume tea, coffee, infusions, milk, fruit juices, vegetable juices, soft drinks and mineral water other than water, with a total of 2.5 to 3 liters.

HERE IS THE APPROXIMATE COST OF SAHUR AND IFTAR

Approximate cost of sahur (light breakfast) (TL)

Milk 25

Yoghurt 30

Cheese (1/2) 55

Egg 6

whole grain bread 35

Raw vegetables (cauliflower) 25

Orange fruit) fifteen

soup (noodles) fifteen

Olive oil (leek) twenty

Yoghurt 30

Salad 25

Sohur 1 in total 281

Dried beans (flour) fifty

Chickpeas (to eat) Four. Five

Lentils (to eat) Four. Five

bulgur pilaf 10

Sahur (chickpeas and bulgur) 60 total

IFTAR COST

Olive 10

Date fifteen

Water (12 lt per day) twenty

Soup fifteen

Salad 25

Meat and vegetable dish (potato) hundred

Meat meal (roast) 400

Vegetable dish with olive oil fifty

Salad 25

1-2 slices of bread (2 pita bread) 20

rice or pasta fifteen

whole meat meal 595

Total meats and vegetables 295

between iftar and suhurI 120

Fruit twenty

Dried fruit fifteen

Walnuts 30

Milk 25

Yoghurt 30