Ways to stay healthy during Ramadan !
Nutritionally, whether a person is fasting or not, the body's needs do not change.
The body still needs a healthy, balanced and varied diet to obtain the energy and nutrients to function. Accordingly, try to avoid fast food; instant meals and go for fresh vegetables; fruits, legumes and lean meats.
The following tips suggest several steps to help you preserve your energy and stay healthy throughout this holy month!
Cut down on your caffeine intake: Start reducing caffeine drinks intake 2 weeks before Ramadan, to avoid headaches and preserve healthy hydration levels.
Break your daily fast with dates: Have 1-3 pieces of dates to boost your energy, and your fibre intake. Avoid overeating dates, since every 3 small pieces have 70 calories!
Avoid sugary drinks and juices: To help regulate your blood sugar level and to avoid sugar cravings, consume whole fruits or healthy smoothies instead.
Replace readymade sweets with healthier homemade alternatives, dried fruits, dates, or fresh fruits with raw nuts.
Stay well hydrated! Proper hydration boosts metabolic rate, improves digestion and prevents headaches. Make sure to have at least 2 L of fluids from water, light soups, and herbal infusions. You can add lemon, lime, or mint into the water for a better flavor. Remember, even if you’re fasting, your body still needs these 2 L!
Have a balanced Iftar meal:
•Have a salad and/or vegetable soup for appetizer to boost your fiber intake
•Have a main dish containing proteins such as lean meat, chicken breast or baked fish, and complex carbohydrates such as whole grains (brown rice, beans or brown pasta)
•Use moderate vegetable oils while cooking and avoid frying any of the ingredients
•Have a raw or cooked vegetable plate on the side
•Reduce spices and salt since they trigger thirst the next day.
•Have a healthy suhour, containing carbohydrates and proteins rich foods like oatmeal with milk and dried fruits or a brown bread sandwich with eggs, chicken, or cheese with vegetables.
•Maintain a regular exercise program: Brisk walk daily for 20-30min before Iftar, or after a light Iftar (water, salad, dates & soup), or after having a well-balanced Suhour.
to help boost your metabolic rate and maintain your fitness.
•Sleep well: having 7-8 hours of sleep preserves vitality and boosts metabolism.
One Day Sample Menu
- 1 glass of water with lemon slices + 3 Dates
- 1 bowl of vegetable soup
- Main dish: Grilled Chicken breast & Brown Rice with sprinkle of Cashew nuts
- 1 bowl of steamed mixed vegetables
- 1 cup of fruit salad with sprinkle of chia seeds
- 1 cup of low fat yoghurt
- 1 cup of oat porridge
- Brown bread sandwich with boiled eggs
- Topped with Fresh vegetables
- Lots of water!
Sahten and Ramadan Kareem to you and your loved ones!