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• Nutrition and diet

What happens to our body in fasting, and how do we overcome it?

Chances are you have already started planning what you will eat at the break meal, but no less important is the way you end the fast.

Big or light meal?

And what is important to incorporate in it for a good recovery of the body?

A dietitian explains

Tags

• Yom Kippur

• fast

• Yom Kippur fasting

Yael Dror, guest article

Sunday, 27 September 2020, 07:18

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Everyone is talking about a break meal, no one is planning to break the fast.

Plate, fork and spoon (illustration: shutterstock)

Ahead of the Yom Kippur fast many plan the intermittent meal before the fast and do not give enough thought to the right way to end the fast.

That is, what to eat immediately after fasting?

Should I focus on food or drink?

Is it right to sit down to a big meal right away or is it actually right to start with something light that will help the body recover from fasting?

Is it possible to "not pounce" on food after fasting and also plan to eat healthy?

To answer this question one needs to understand what is happening to our body in fasting.

After a 25 hour fast our body is weak and mostly dehydrated due to the lack of fluids.

Hence, it is not right to immediately load the body with a large amount of food, despite hunger.

It is important to start eating gradually and provide the body with two main things: fluids and available energy.

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The goal is to strengthen the body and allow it to gradually strengthen before the big meal arrives.

It is recommended to start with easy-to-digest foods that contain available energy, such as carbohydrates from a healthy source, combined with hot or cold drinks.

The intention is not for sweets and empty calories, but for the search for types of foods that will provide a delicious sweetness from a healthy source and will contain high nutritional values ​​for the body.

A light meal to break the fast that is also suitable for vegetarians, vegans and celiac patients.

Dates alongside a cup of tea (illustration: shutterstock)

The heavier meal (meat or dairy), it would be right to plan for half an hour-an-hour after the first light meal.

This is to give the body time to recover from the fast and allow better digestion of the great meal.

Here too of course, it is important not to overdo the quantity and not to pounce on the food.

True, you have not eaten for 25 hours, but a large amount of food loaded on the stomach at once can cause abdominal pain, abdominal pressure, heartburn and other unpleasant sensations in the following hours.

so what are we doing?

Plan your eating in two stages.

Here is a list of 7 light, tasty, sweet and healthy meals to break the fast:

- a combination of dates with nuts at the end of the fast provides a light and healthy meal.

You can easily make combinations of 2-3 dates with nuts / almonds and enjoy the natural sweetness of the date together with the crunch of the nuts / almonds.

This meal is also very suitable for vegans, vegetarians and celiacs.

Just do not forget to separate the kernels before fasting, because when it leaves you will not have the strength for it.

Pomegranate (illustration: shuttersock)

Fruit smoothie

- the combination of a variety of fruits together with milk / ice / water can give a great solution after fasting to the supply of energy, vitamins, minerals and fluids that the body needs.

You can combine fresh or frozen fruit in a smoothie.

Also put dates in the smoothie to strengthen the natural sweetness and enjoy a meal that is indeed a drink, but very satisfying and satisfying.

- Tishrei holidays fall to the peak of the pomegranate season.

Pomegranate is a fruit rich in health benefits and high nutritional values ​​and should be included in the daily menu not only on holidays.

In this case it is very worthwhile to plan ahead, open the grenade and break down its kernels even before the start of the fast (you do not want to do this at the end of the fast when you are hungry and exhausted).

Keep the pomegranate seeds in the refrigerator in a tightly closed box and you can enjoy them immediately after the fast.

- Prepare your own version of the sweet and beloved halva.

Mix raw tahini (preferably whole) with honey or sesame seeds for a natural and delicious halva spread.

Spread on a slice / cracker and dip pieces of apple in it.

On a slice or in yogurt - homemade jam is another sweet way to end the fast.

Toast with jam (illustration: shutterstock)

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Apple with honey

- Although the apple and the honey were given a place of honor on Rosh Hashanah, they are also very suitable at the end of Yom Kippur.

You can cut slices of apple and dip in honey as part of the light meal of breaking the fast.

- Prepare granola cookies in advance, toasted with date / nut / halva spread or indulgent halva cookies.

Combining home baking with quality ingredients that are under your control is a great way to break the fast and enjoy pastries without feelings of guilt.

2-3 homemade cookies can go great at the end of the fast along with a cup of sweet tea or any other drink you want.

- the season is now great in terms of fruit and it is possible to easily make homemade jam from a variety of fruits.

If you have a good jam, it can be great at the end of the fast on a slice, cracker or even mix it in sour yogurt for those who prefer to combine with protein rather than carbs.

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