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Nutritional Tips for Ramadan Kareem

Fasting during the Ramadan can make better one’s health, if done in the proper manner. But if not, it may cause more harm than good.

Having three meals is still important during this holy month: Iftar, a light evening meal, and Suhour. Follow our Nutritional Tips to make a few lifestyle changes to get the best out of this Ramadan -

Healthy Iftar

  • Some people tend to eat more during Ramadan and this can lead to weight gain. Eating a healthy Iftar, eating starters and sweets in moderation, choosing more fruits and vegetables, avoiding sweetened beverages, and being active everyday will help you maintain your weight.

  • Eating your soup and salad slowly at Iftar will help you feel full and prevent you from overeating later from the main dish and sweets.

  • Eating sweets immediately after Iftar will increase the size of your stomach and cause a delay in digestion. It will also cause a fluctuation in the blood glucose level, which will lead to you craving for more sweets. That’s why, it is recommended to have sweets in moderation 2-3 hours after Iftar.

  • If you love to drink coffee during Ramadan, have a cup one to two hours after having a healthy balanced Iftar.

  • You can prepare lower calorie sweets at home by using low fat dairy products such as low fat milk and cream, using a moderate amount of oil and sugar, baking your sweets or having them raw when you can.

Healthy Dishes

  • To make your dishes lighter during Ramadan, adopt healthy cooking methods such as grilling, boiling, simmering and roasting and add taste to the food with a wealth of vegetables, herbs and seasonings.

  • Avoid salty foods, such as canned or processed foods, salted nuts, and pickles, because these will increase your thirst during the fasting period.

  • Be creative with your salad. The more varied and colorful vegetables you include in your salad, the more assorted are the nutrients and antioxidants you get. These help protect your body cells and promote good health especially during this holy month.

  • Meats, legumes, eggs and dairy products are rich in proteins. Ensure you have at least one of these sources in every Ramadan meal since proteins are very important for you body cells. They also increase your satiety level thus reducing the temptation for eating sweets.

  • Don’t forget to drink plenty of water during the holy month of Ramadan. At least 8 glasses distributed in small quantities so not to feel bloated.

  • For balanced nutrition, try not to rely solely on Iftar to give you all your nutritional requirements. You can have other light meals before bed time such as low fat yoghurt and a whole-wheat cheese sandwich, or some dried fruits and nuts. Not to forget your Suhour that can include a glass of low fat milk, whole wheat bread and some legumes.

  • A change in routine, like fasting during Ramadan, could lead to constipation. To avoid this, enrich your diet with fibre by eating vegetables, fruits, whole grains and legumes. Drink plenty of water To prevent getting thirsty during Fasting.

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