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

Iftar

  • 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

Snacks

  • 1 cup of fruit salad with sprinkle of chia seeds
  • 1 cup of low fat yoghurt

Suhour

  • 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!

Recipe Of the week

Get a great picked recipe delivered to your inbox weekly.


Latest Products

  • Organic Pinto Beans 340g

    Earth Goods organic Pinto beans are organically grown in the fields of China. Low in fat, good source of iron, high in fiber and protein. These nutrient packed beans are loaded in vitamins and minerals and naturally rich in antioxidants; the perfect superfood for vegan diets. No added anything, just 100% natural Non-GMO. Cook and enjoy them with stews, chilies and soups.
    AED 0
  • Organic Chickpeas 340g

    Earth Goods organic Chickpeas are organically grown in the fields of China. These Garbanzo beans are rich in fiber and protein and will supply your body with essential vitamins and minerals such as iron and potassium. These protein rich legumes are a perfect superfood for vegan diets. No added anything, just 100% natural Non-GMO. Enjoy their nutty flavor in your stews or use them to make the perfect organic hummus.
    AED 0
  • Organic Alubia Beans 340g

    Earth Goods organic Alubia beans are organically grown in the fields of China. Low in fat, excellent source of protein and rich in fiber. These nutrient packed beans have a low glycemic index and a perfect superfood for healthy vegan diet. No added anything, just 100% natural Non-GMO. Cook them and enjoy their sweet flavor and creamy texture with stews and salads.
    AED 0
More Products