During the holy month of Ramadan, diets are radically changed. 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 dehydration. | Drinks with added sugars such as carbonated drinks. |
| Dried fruits such as dates, apricots, figs as they are packed with much needed nutrients and minerals such as potassium and manganese. | High-sugar foods such as sweets and chocolates as they lead to weight gain. |
| Fluid-rich fruits and vegetables such as cucumbers, lettuce, radishes, tomatoes, watermelon. | Fried foods and greasy pastries as they definitely lead to weight gain. |
| 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 feel full for longer period. | Foods such as pastries, donuts and croissants as they are low in essential nutrients. |
| Oats as they keep the person energized all day long. | Salty and spicy foods to avoid feeling thirsty during the day. |
| Dairy products as they are great source of calcium and vitamins. | Caffeinated drinks such as coffee to avoid insomnia and dehydration. |
References:
https://www.clevelandclinicabudhabi.ae/en/health-byte/pages/top-tips-for-ramadan-healthy-eating.aspx