Map of Health- Medical Science Expert
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"During iftar and suhoor, foods such as energy-boosting dates, light and vitamin-rich vegetable soups, high-protein grilled chicken, and omega-3-rich grilled fish should be preferred. Additionally, drinking water helps maintain hydration and supports digestion."
FOODS TO CONSUME AT IFTAR
| Food | Benefits/Risks |
| Dates | Provides energy, rich in fiber |
| Soups- vegetable, lentil, and tarhana soups enriched with vegetables | Light and rich in vitamins |
| Grilled chicken | High protein, low fat |
| Grilled fish | Rich in omega, heart-friendly |
| Water | Hydrates the body, detoxifies |
FOODS TO AVOID AT IFTAR
| Food | Benefits/Risks |
| Heavy fried foods | High in fat, difficult to digest |
| Sugary desserts | Rapidly increases blood sugar |
| Carbonated drinks | High in sugar, empty calories |
| Processed meats | Contains additives, high in fat |
| Rice dishes and pastries high in fat | Excess carbohydrates, difficult to digest |
FOODS TO CONSUME AT SUHOOR
| Food | Benefits/Risks |
| Oatmeal | Keeps you full for a long time |
| Whole wheat bread | Slow digestion, provides energy |
| Milk | Source of calcium and protein |
| Olives | Healthy fat, rich in vitamins |
| Eggs, seasonal vegetables | High protein, satiating, provide water, vitamins, minerals and fiber |
FOODS TO AVOID AT SUHOOR
| Food | Benefits/Risks |
| Heavily processed meat | Digestive burden, slows metabolism |
| Excessively salty foods | Increases risk of dehydration |
| Sugary corn flakes | Causes blood sugar fluctuations |
| High-fat cheese | Causes digsteion difficulties |
| Foods high in sugar | High sugar content, sudden fluctuations in blood sugar, quick hunger |
