Eat Simple | Eat Smart | Enjoy a healthy Diet during Ramadan
It’s Ramadan and Muslims all over the world are observing fasts. The holy month of Ramadan is both for the spiritual and physical rejuvenation of Muslims but most people focus on spiritual renovation only and forget the physical aspect. For some Ramadan is all about eating although this should not be case.
If eating habits in Ramadan are controlled and monitored it would be early for every one of us to enjoy the spiritual aspect of this holy month in a better manner. Also, the purpose of Ramadan apart from praying and trying to get closer to Allah and bringing discipline to over lives is to give our bodies and mind a chance to rest hence we should spend Ramadan in a healthy manner and control our eating habits, reduce on oily food and increase our intake of healthy foods.
Today we share with our readers some do,s and don’ts of Ramadan diet so that fasting can be practiced easily and correctly without any health issues.
Importance tips in Ramadan
Meals should consist of foods from all food groups including vegetables and fruits, meat, cereals and dairy products. Diet during Ramadan should be well balanced.
Slow digesting foods should be consumed as fast is observed for quite a slowly. These slow digesting foods are known as complex carbohydrates and includes wheat, oats, semolina, beans, lentils, flour etc.
Drink a sufficient amount of water and fresh fruit juices. It is advised drink 8-12 glasses of water after iftar.
Include baked or grilled food in your diet instead of frying it.
Eat slowly and at intervals to avoid stomach ache and constipation. Eat fiber containing foods like cereals, grains, beans and lentils, green beans, peas, spinach, fruits with their skin, dried fruit especially dates, dried apricots, figs and almonds etc.
Over eating specially in sehri
Fried and spicy foods should be avoided as these can cause heart burns and indigestion issues.
High sugar food intake should be reduced. Alternatively you can enjoy milk based sweets during Ramadan.
Tea or caffeine intake should be reduced as caffeine is a diuretic and stimulates faster water loss through urination.
Do not eat fast burning food that digests quickly like refined carbohydrates including white flour, refined sugar etc.
Simple daily diet plan for Ramadan:
A bowl of salad (mixed fruits and vegetables) a glass of skimmed milk a few table spoons of yogurt two slices of bran bread with jam/honey/peanut butter water.
Grilled chicken breast/fillet white fish whole wheat pasta large salad plenty of water
High fibre cereal (like weetabix, bran flakes porridge, etc) a glass of skimmed milk a glass of fruit juice plenty of water.
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