Ramadan is the holy month of fasting for Muslims, when they abstain from food and drink from dawn to sunset. During this time, it is important to maintain a healthy and balanced diet to ensure that the body receives adequate nutrition and energy to sustain daily activities. Here are some tips for a healthy Ramadan diet:
Suhoor (pre-dawn meal): This meal should be nutritious and filling to provide energy throughout the day. It should contain complex carbohydrates, proteins and healthy fats. Examples include oatmeal, whole grain bread, eggs, cheese, and nuts.
Hydration: It is important to drink plenty of water during non-fasting hours to prevent dehydration. Aim for at least 8 glasses of water a day and avoid sugary and caffeinated drinks.
Iftar (meal after sunset): Start with dates and water to break the fast, followed by a balanced meal that includes complex carbohydrates, protein, and healthy fats. Examples include grilled chicken or fish, lentil soup, salad and vegetables.
Portion control: Avoid overeating during iftar to avoid digestive problems. Eat slowly and stop when you're full.
Snacks: Choose healthy snacks like fresh fruit, nuts and yogurt to fuel you throughout the day.
Limit fried and processed foods: These foods are high in calories and unhealthy fats. Use healthier cooking methods such as grilling, baking, or steaming.
Stay active: Engage in light to moderate physical activity such as walking or yoga to stay active during Ramadan.
Be sure to consult a healthcare professional before making any significant changes to your diet or exercise, especially if you have any medical conditions.
