Healthy Eating During Ramadan

Healthy Eating During Ramadan

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
dehydration. drinks.
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
cucumbers, lettuce, radishes, tomatoes,
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.