During the holy month of Ramadan, diets are radically changed as we only eat during Suhoor and Iftar. Therefore, it is essential to know what to eat during non-fasting hours to maintain energy levels and endurance as well as to avoid weight gain.
Here are some tips for a healthy Ramadan:
- Eat slowly when breaking the fast to avoid indigestion.
- Start your Iftar with plenty of fluids and fluid-rich foods such as soups to avoid dehydration.
- Avoid consuming a lot of salty foods to avoid feeling thirsty while fasting.
- Eat a balanced main dish at Iftar with reasonable quantities including proteins (beef, chicken or fish), carbohydrates (rice or pasta) and cooked vegetables.
- Consume plenty of high fiber foods such as whole grains, high fiber cereals, bran, dried fruits and nuts, fruits and veggies to avoid constipation.
- Take a walk after Iftar, preferably after digesting the food, to avoid gaining weight.
Here are some recommendation for healthy choices at Iftar and Suhoor:
|EAT AT IFTAR||AVOID AT IFTAR|
|Drinks such as water, milk, fresh juices to avoid||Drinks with added sugars such as carbonated|
|Dried fruits such as dates, apricots, figs as they||High-sugar foods such as sweets and chocolates|
|are packed with much needed nutrients and|
|as they lead to weight gain.|
|minerals such as potassium and manganese.|
|Fluid-rich||fruits and||vegetables||such as||Fried foods and greasy pastries as they|
|definitely lead to weight gain.|
|w a t e r m e l o n .|
Soups such as lentil soup to provide the necessary nutrients.
|EAT AT SUHOOR||AVOID AT SUHOOR|
|Eggs are high in proteins and help the person||Foods such as pastries, donuts and croissants|
|feel full for longer period.||as they are low in essential nutrients.|
|Oats as they keep the person energized and||Salty and spicy foods to avoid feeling thirsty|
|feeling full all day long.||during the day.|
|Dairy products as they are great source of||Caffeinated drinks such as coffee to avoid|
|calcium and vitamins.||insomnia and dehydration.|